Bench question

[boostedevo8]

i started this up cause i didnt want to jack a thread......im a newb to powerlifting........in refrence to bench press what the ideal hand placement on the bar for the best lift and why? i personaly have always placed my ring finger on the rings and never really experimented because it just feels extremly comfortable for me...

[getpaid]

I go very wide(shorter distance to travel), I like my index finger on the rings.
I also feel it hits my chest deeper..

[boostedevo8]

hmm today is my chest day i think im gonna give it a shot.....does it target any diffrent muscles having a closer grip like my ring finger compared to my index finger being on the rings?

[boostedevo8]

right now im hitting 385 on flat bench only once but with my ring finger onthe rings....any chance id be able to hit a bit more going wider?.....by the way im 6'2ft so my arms are a little long..lol

[getpaid]

right now im hitting 385 on flat bench only once but with my ring finger onthe rings....any chance id be able to hit a bit more going wider?.....by the way im 6'2ft so my arms are a little long..lol

I've have some longer arms as well...I think you might be able to put up more if you move your grip slightly wider ....I changed my grip about a year ago and I will never go back..I got 410 raw last week, Test is great!!

[Fat Guy]

Considering this is the Powerlifting forum, having your index finger on the ring is considered regulation standard if you were thinking about competing. I always train to try and keep to regulation standard (index on ring, but on bench, feet flat, even extension and a 1 sec. pause on chest). However if you are just asking a general bench question, the rule of thumb is wide grip works more chest and a more narrow grip works more tries. I know a lot of guys who use super wide grip, but in the air, and bounce it off their chest and call it a big bench, but it would not fly in a competition. I hope this helps and take care.

[Doc.Sust]

right now im hitting 385 on flat bench only once but with my ring finger onthe rings....any chance id be able to hit a bit more going wider?.....by the way im 6'2ft so my arms are a little long..lol

if you are that tall you have to us pointer finger on the rings, i do this at 5'9 youcan definately do this at 6'2'

[boostedevo8]

well I just got back from the gym and let me tell you it helped a lot....it was kinda weird but It felt like I had more power.....I usually will hit 315 about 4 times and need a bit of a spot on my fith because I do all my incline work out first and I'm tiredby then.....but I was able to hit all 5 with out that last bit of help oh and I had one hell of a pump on my chest......well I'm sold on this , so from now on its index finger on the rings for me....thanx for the info guys

[Doc.Sust]

wider grip=chest
closer grip= triceps

[quarry206]

i bench about 420,raw, and i put my pinkie on the ring... so its all in what you like

[RJstrong]

i bench about 420,raw, and i put my pinkie on the ring... so its all in what you like

nice bench... however i wouldn't totally count out widening your grip for a bigger raw press... or trying various grips for that matter. i typically train using a competition and close grip... but often you will find me using a super wide and medium grip... changing things up in my opinion never hurts.

[Doc.Sust]

nice bench... however i wouldn't totally count out widening your grip for a bigger raw press... or trying various grips for that matter. i typically train using a competition and close grip... but often you will find me using a super wide and medium grip... changing things up in my opinion never hurts.

i agree with this for training. but let me ask you this RJ, if you wer going tomax raw, where would you place your fingers? i was just arguing with some guys the other day who press equiped with index fingers on the knurlings, but when they raw press they use their pinky fingers, and these bastards are real tall with longer arms. my opinion is always for a max attempt , raw or equiped, the less travel distance the better. whats your opinion?

[RJstrong]

i agree with this for training. but let me ask you this RJ, if you wer going tomax raw, where would you place your fingers? i was just arguing with some guys the other day who press equiped with index fingers on the knurlings, but when they raw press they use their pinky fingers, and these bastards are real tall with longer arms. my opinion is always for a max attempt , raw or equiped, the less travel distance the better. whats your opinion?

No doubt about it.... index fingers to the rings. I actually used to press with a more narrow grip and as soon as I got comfortable with the wider grip my bench really started to take off... from 405 to 545 (raw) and now with my current equipped at 650 I'm a firm believer in the wider grip. now granted this is over the course of 4 years... and training harder than ever is the root cause of my gains... however there is no doubt in my mind the change to a wider grip helped me tremendously.

[Doc.Sust]

No doubt about it.... index fingers to the rings. I actually used to press with a more narrow grip and as soon as I got comfortable with the wider grip my bench really started to take off... from 405 to 545 (raw) and now with my current equipped at 650 I'm a firm believer in the wider grip. now granted this is over the course of 4 years... and training harder than ever is the root cause of my gains... however there is no doubt in my mind the change to a wider grip helped me tremendously.

545 raw!! good job!!! that is impressive

[Doc.Sust]

i recently have been training with some well known 700 - 800lb + benchers in our sport, and you wouldnt believe it, these guys cant press 500 raw yet they can throw on a shirt and whale up reps with crazy weight no problem

[RJstrong]

i recently have been training with some well known 700 - 800lb + benchers in our sport, and you wouldnt believe it, these guys cant press 500 raw yet they can throw on a shirt and whale up reps with crazy weight no problem

that's crazy... and to a point it bothers me. i get that a lot from other powerlifters when they see my raw bench or hear about it... "you should be pressing 700 plus in a shirt!" i just haven't found a way to carry over my raw strength for a good shirted bench, but it is starting to come around. my last contest i hit that 650 on my third attempt and hit it easy in my tightest fitting shirt (inzer double denim) so i'm making progress. i got a lot a flack for my 1st and 2nd attempt from a few guys saying i'm touching my chest way too easy... but hey i went 3 for 3 and hit a PR. i'm learning it's just that i've been a slow learner when it comes to bench shirts... LOL!

[getpaid]

How much do bench shirts typically add to your bench anyway?

[boostedevo8]

well my arms are extremly long becuase im 6'2ft tall....do u guys recomend using a close grip bench on some weeks and then changing back to wide or just keeping it at wide?

[RJstrong]

How much do bench shirts typically add to your bench anyway?

it's hard to say... it has taking me over 4 years to get around a hundred pounds. there is so much technique involved it takes a lot of time to master. first time i put a shirt on i got nothing out of it but pain and agony...lol!

[RJstrong]

well my arms are extremly long becuase im 6'2ft tall....do u guys recomend using a close grip bench on some weeks and then changing back to wide or just keeping it at wide?

i use my competition grip and close grip just about every week... bench thur. and close grip sat. i usually push that up until i feel like i'm overtrained then adjust my training for recovery (throwing in some light speed work or taking a press day off). i use other grips more sparingly usually just for a change to break things up... but no doubt the meat and potatoes of my training is done with a competition grip and close grip... take a look at my normal split:

Monday - squat
Tuesday - off
Wednesday - off
Thursday - Bench
Friday - deadlift
Saturday - close grip bench
Sunday - off

i hope this helps some... good luck and stay strong!

~RJ~

[getpaid]

RJStrong check your Pm

[Doc.Sust]

How much do bench shirts typically add to your bench anyway?

100lb to 300=lbs, depends on how well you know how to manipulate the shirt

[lene28]

You should change your grip up all the time, Doc is right the closer your grip the more tricep the wider more chest. You need to change it up so u hit different muscles in different places. Personally I think the index finger on the ring is best for benching with a shirt, I benched like that for a while raw but it took a toll on my shoulders, so now i use my ring finger on the ring for raw and pointer for shirted.

[boostedevo8]

I dont know today is bench day for me so im gonna try the middle finger on the ring and see how that works....... for close grip i always put my hands very close together about 6inch inbetween my hands in the center of the bar......i can hit 275 4 times like that....ive never tried going higher then that.....to me thats close grip but i guess i might be wrong then......i always include that at the end of all my bench days as kinda like a way to kill my tris and chest.....i do 175 10times then 225 6 times then 275 4 times by then i feel like i wanna fall apart lol

[Doc.Sust]

i do close grip with my hands as close to the the gripless part of thebar as posible.(about shoulder width,) dont try to go in more than this or it will hurt your wrists

[boostedevo8]

never really had a wrist issue and ive gone pretty heavy......well yesterday i benched with my middle finger on the rings was able to knock out 315 5times and i hit 385 my new max raw with pointer fingers on the rings......so i guesss ill be changing grips up according the the weight increase or to the amount of reps

[ironaddict69]

I go very wide(shorter distance to travel), I like my index finger on the rings.
I also feel it hits my chest deeper..

on the rings? does that mean ring finger on the outside of the grip on the bar?

[Doc.Sust]

on the rings? does that mean ring finger on the outside of the grip on the bar?

no it means INDEX finger on the knurlings(the rings or marking on the bar)

[ironaddict69]

no it means INDEX finger on the knurlings(the rings or marking on the bar)

ok, the markings on the bar on the ones in my gym are about 4 inches wide, do u put that finger on the outside marking?

[Doc.Sust]

ok, the markings on the bar on the ones in my gym are about 4 inches wide, do u put that finger on the outside marking?

that doesnt make sense. take a pic of this or find me a pic on the net, i never ever heard of a bar looking like this

[lene28]

Ironaddict is talking about the middle of the bar, there should be a smooth ring about 1/4 inch wide about 2 feet from the center of the bar on both sides.

[Tbone1975]

Man this is an interesting thread. I used to bench wide and noticed my strength was greater than it was with a narrower grip. I narrowed it up for good, at least for now, about a year and a half ago to prevent minor pec pulls and tears I was getting. With the wide grip I would sometimes tweak my pec muscles where it nears the shoulder. I do not know why that happened, maybe a bit of overtraining was involved. When I started anabolics, I narrowed it up because I could not afford to miss time and workouts due to injuries. I wonder if I widened it up again if I'd be even stronger. Interesting. With my narrow to medium grip I would estimate my max at around 425.

[Tbone1975]

No doubt about it.... index fingers to the rings. I actually used to press with a more narrow grip and as soon as I got comfortable with the wider grip my bench really started to take off... from 405 to 545 (raw) and now with my current equipped at 650 I'm a firm believer in the wider grip. now granted this is over the course of 4 years... and training harder than ever is the root cause of my gains... however there is no doubt in my mind the change to a wider grip helped me tremendously.

Five forty five is a ton raw. One of my life goals is to hit a five hundred raw. What a damn rush that would be for me man!

[Doc.Sust]

Man this is an interesting thread. I used to bench wide and noticed my strength was greater than it was with a narrower grip. I narrowed it up for good, at least for now, about a year and a half ago to prevent minor pec pulls and tears I was getting. With the wide grip I would sometimes tweak my pec muscles where it nears the shoulder. I do not know why that happened, maybe a bit of overtraining was involved. When I started anabolics, I narrowed it up because I could not afford to miss time and workouts due to injuries. I wonder if I widened it up again if I'd be even stronger. Interesting. With my narrow to medium grip I would estimate my max at around 425.

widen it up again, you will hit heavier weight

[Doc.Sust]

Ironaddict is talking about the middle of the bar, there should be a smooth ring about 1/4 inch wide about 2 feet from the center of the bar on both sides.

ithought that is what he was talking about. iron addict, you need to do alot of research, you have to widen that grip out alot.

[Tbone1975]

100lb to 300=lbs, depends on how well you know how to manipulate the shirt

300 pounds is a ridiculous difference to me. However, I had a feeling numbers could be around that. At the gym I was working out at before I moved, we had a guy putting up 455 raw who could do 625 with a shirt.

[Tbone1975]

widen it up again, you will hit heavier weight

Sounds like a wide grip is the way to go. BTW, i like your profile. Bull fighting on acid.....LOL. I believe the world record holder part. What weight class do you compete in Doc? Can I ask your numbers for the deadlift, squat, and bench?

[Tbone1975]

I just read another thread Doc, looks like I have a good idea of your numbers now. Impressive to say the least.

[Doc.Sust]

Sounds like a wide grip is the way to go. BTW, i like your profile. Bull fighting on acid.....LOL. I believe the world record holder part. What weight class do you compete in Doc? Can I ask your numbers for the deadlift, squat, and bench?

i used to do 181's and that is the class i have most of records, now i am doing 198 or 220lbs. i just did a meet at 220, i dont like wei***ng 220 since i am not a solid 220. 198 is for me

[Doc.Sust]

I just read another thread Doc, looks like I have a good idea of your numbers now. Impressive to say the least.

thanks. those numbers are waht i think i am capable of hitting in the near future. i didnt do them..yet!