BENCH PRESS

Bizzum

Hi All,
First time poster in this forum although I'm an avid follower here!
Can I get some advice as to hand position on bar when bench pressing.
What are the factors I need to take into account?
Where in relation to the rings on the bar should or could I be?
Thanks.

gavtron

I think generally you want the widest legal grip you can get, that is with your little finger on the ring. The wider you're hands are the shorter the distance you have to move the bar!

deadlybuzzman

Have a look at this and the follow on videos-it was a real eye opener to me on how many small but important details there are to benching-I still bench like a little girl but Im now slowly improving again

http://articles.elitefts.com/articles/training-articles/so-you-think-you-can-bench/

mack32

Dave Tate has a 7 part series on benching, the first one is here -

http://www.youtube.com/watch?v=byOk4OE_6uI

deadlybuzzman

mack32 wrote: »

Dave Tate has a 7 part series on benching, the first one is here -

http://www.youtube.com/watch?v=byOk4OE_6uI

great minds think alike!!

mack32

deadlybuzzman wrote: »

great minds think alike!!

haha didn't even check yours first!

Mellor

If your body isn't very wide, then widest may be too wide, which can encourage pec tears.

Hanley

gavtron wrote: »

I think generally you want the widest legal grip you can get, that is with your little finger on the ring. The wider you're hands are the shorter the distance you have to move the bar!

Max legal competition grip is rings covered - so index finger on the ring

You probably don't want to go that wide, pinky on the rings or just inside is probably the best compromise when it comes to shoulder health and weight moved. Obviously it's all dependent on your individual build.

Keep your wrists over your elbows and forearms perpendicular to the floor. Whatver grip you do that with should have you i na decent position.

Bizzum

I don't need to worry about competition grip or legality of same,
I Just do it, and enjoy doing it, as part of general fitness but still I'm keen to get some sort of technique.
Looking at a lot of lads in the gym, technique seems to lose out over brute force and ignorance!
Thanks all for the pointers.

dartstothesea

Probably goes without saying for anyone already benching but only recently I've felt how helpful it is to really GRIP the bar and not just like sit it on your palms with your fingers wrapped. Seriously grip that bar like a bowss.

Boss_eye

It all really depends on body shape and length of of your arms etc, But the simplest explanation for the most powerful position is - your elbow should be at a 90drg angle to your upper arm (bicep/tricep) when , your upper arm is parallel to the bar.

Remmy

I use a pinky inside the rings grip most of the time and it feels really natural but I've long ass arms and I use a big arch too so I dunno if that would wreck your shoulders if you had shorter arms.

DuncanDoughnut

what about a bar with no rings?

itsallaboutheL

DuncanDoughnut wrote: »

what about a bar with no rings?

2 Pints of Ken and a Jagerbomb plz

Mellor

DuncanDoughnut wrote: »

what about a bar with no rings?

What ever is comfortable.

If your pedantic, measure on a bar with rings and remember ffs.

or, use an actual oly bar and put down that 10kg thing you are using now

connollys

Dont mean to hijack thread but similar question. where positioning self on the bench to start to lift where abouts should your head be in relation to the bar. Like should your eyeline be in front,directly under or behind the bar?

cc87

Have people looked at dave tates videos on benching that were posted at the start if the thread before asking their questions??

RobAMerc

I think someone should highlight the fact the instructions by Dave Tate are aimed specifically at power lifting rather than bodybuilding. i.e. its a compound lift as opposed to a targeted lift ( I could of course be wrong ).

Remmy

RobAMerc wrote: »

I think someone should highlight the fact the instructions by Dave Tate are aimed specifically at power lifting rather than bodybuilding. i.e. its a compound lift as opposed to a targeted lift ( I could of course be wrong ).

Benching with a tight setup like that where your scapulla are pulled back and together and you are slightly tucking your elbows is going to be way more healthy for your shoulders in the long run than 'bodybuilding style' where you plonk yourself on the bench,bring the bar than to your neck and fan your elbows.It will also allow you to use more weight in the long which will lead to more stimulas for your muscles to grow.

dave80

connollys wrote: »

Dont mean to hijack thread but similar question. where positioning self on the bench to start to lift where abouts should your head be in relation to the bar. Like should your eyeline be in front,directly under or behind the bar?

Eyes directly under the bar would be best

Bizzum

Since I started this thread I'v been to the gym twice having studied the links to the Tate Vid's.
I have to say using this tight set-up and the advice I got here from other posters, I feel I have far more control over the weight and it's easier on me in one way yet I seem to be using way more of my body in the lift.
So its all good. Interesting to see if I can progress a little with time on my lifts.

jasdoo

I'm not really wide but after suffering with pains in my shoulders I attended a coach and he advised that widening my grip would solve that problem and help my growth because close grip uses much more tricep, he was right. I place my middle finger on the ring now always.