now i know this is kind of a detail and that the wider=more chest, the closer=more triceps but ideally should the grip positioning be such so that at the lowest height the forearms will be vertical to the floor/barbell? i always used a wider grip so far.
i guess im asking which one will develop the most in average(chest and triceps)
also which grip will enable you to lift the most weight if your chest/tricpes are balanced? the widest one? or middle one?
90 degrees is the best
any more you iso your pecs
any less you iso your tris
What are you trying to accomplish?
There are different ways of benching depending on your goals. If you squeeze your shoulders back and down so that you have a bit of an arch in your back, this position will help protect your shoulders and focus the lift on your pecs. Your grip will be narrower than you may be used to. There are articles on this, I believe the one I read had to do with protecting your shoulders. By the way, it is said this shoulder increase your press weight as well.
[quote]Footballer90 wrote:
90 degrees is the best
any more you iso your pecs
any less you iso your tris[/quote]
Ditto.
[quote]lordstorm88 wrote:
ideally should the grip positioning be such so that at the lowest height the forearms will be vertical to the floor/barbell? i always used a wider grip so far.[/quote]
Forearms are always going to be vertical within a couple of degrees to the floor. If its not then you can call it a skull crusher, the exercise that is.
I think you answered your own question. The medium grip is best for both. I place my hands just inside the smooth rings. But that’s on my bar. Your bar may be spaced differently.
This might be a question for the strength guys. Are you trying to just increase your 1 RM? Even if your chest and tri’s are balanced, but is inevitably stronger than the other. The only real way to find out is try. I prefer medium. I’m uncomfortable with wide and narrow.