Hey people. I have always been told that the optimal grip for heavy benching is a wider grip, but this always puts uncomfortable stress on my shoulders. The grip that actually feels the best and actually hits my chest the most is fairly narrow, almost what some would call a close-grip bench press. Is this a problem, or should I keep trying with a wider grip?
Wide grip for max weight.
More neutral grip for hypertrophy.
Which do you want?
Although it is hard for me to say, but maybe you are benching to high on your body; nipples or higher. Try to bench a little lower down to the lower chest or even upper abs. This places less of the load on the shoulder area.
Also, I would say that wide and narrow is a relative term. I have shorter arms, so index finger on the power rings is pretty wide for me. The main point in benching with a wide grip is to shorten the distance the bar travels.
I would think the best thing to do is have an experienced and knowledgable lifter critique your form.
Your bench grip should be based on how wide your torso is. If you have a thin torso then by all means keep a narrow grip. However, if your torso is wide then you should be using a wider grip.
I am a big so i have a really wide grip, middle fingers on the rings.
You are most definitely hitting your triceps more than you should with your close grip. Triceps should help your bench, but you shouldnt use them to do your bench. Widen your grip and let your chest do the work.
NOTE: your #s may decrease until you adjust to a wider grip.
Your shoulder pain could be several things, but my guess is that your front delts are underdeveloped. Thus, causing a lot of excess pressure on your shoulders.
good luck and keep training hard,
corey
Steve,
“Malonetd,” made a good suggestion. Try touching the bar lower on the chest, well below the nipples. If that doesn’t relieve your delts, continue to bring the bar below the nipples, while you gradually bring the grip in closer. Keep the weight reasonably light, until you get it figured out: that feeling in your delts may be a warning of future rotator tendon problems. Most of the best powerlifters bench with a relatively wide grip, but they bring the bar very low on the chest or even the top of the abs.
Strength & courage,
“Coach Joe”
A bench shirt also allows you to use a wider grip.
I respectfully disagree with cwick0. The reason there are so many pec blowouts at the bench press is that people seem to think that the chest should do most of the work.
Basic form dictates that elbows stay in and the stress lies mostly with the triceps, lats, and back (the platform), AWAY from the chest, and lessens the pressure on the anterior delt. The chest is a relatively weak muscle compared to the others involved here.
Read Dave Tate’s Bench 600 Pounds article.
I agree that the bar needs to be low on the chest. Also keep the weight light(er) until you figure out what the shoulder problem is.
Oh yeah…
also, keep the chin tucked and the shoulders pinched together. This helps to minimize shoulder rotation and strain.
It is simple. Train your bench from all angles. Make your weak points stronger and then you will become strong.
Ultra wide, wide, medium and close.
For the next 2-3 weeks try benching Ultra wide [index on the rings] for max sets of 5-6 reps do like 1-3 sets. Switch to another exercise for a few weeks then go back to the wide benching. Continue the program until you feel strong out wide. Also do ALL warm up flat benches with a wide grip.
Dumbbell work may help as well.
Weather you want to look good with your shirt off or be strong, remember variety in your training is a key factor.
Good luck,
JA
shoulder pain MAY be due to weak anterior delts.
It might also be caused by using the wrong line/angles on your benches, putting potentially damaging stresses on the shoulder muscles.
Narrow grip benches target triceps primarily. If your line is too high or too low, the shoulders are in a disadvantaged position.
How much your elbows are tucked or flaired also affects your line.
I try to press out of narrow grip benches by making them into somewhat of a decline press. That keeps the triceps as the prime movers. If the bar starts to ride up toward your face in the middle of the lift, your delts are taking over when the tri’s should be driving the bar up - another potential shoulder strain.
A video clip of your bench would shed some light on this.
Powerlifters have small chests compared to their delts, tris and backs. The point? Bench pressing has very little to do with the pecs. If you want to get a chest workout then do DB work and exercises that emphasize adduction of the humerus.
ive been taught to have a grip thats a thumbs distance from where the smooth middle part of the bar ends. u just put the begging of your thumb at there the thing ends, and then wherever your hands end up, thats your grip. thats what i have been taught and i use.
hope that helped.