Bench press form

gavney1

Hi guys

I'm struggling to make progress on Bench press more than the other SS exercises (squat,Dl, press). Have been stuck on the same weight for the last4 weeks.

My spotter last night asked me why do I have such a narrow grip, and wondered if I'm trying to target my triceps. I said "no".

So, I measured my grip, and it's 28" between my index fingers. Which according to Rippetoe is the upper limit of space to leave i.e. any wider than that and you're not getting maximum benefit from the exercise although it might be easier to do.

But afterwards I noticed I don't really have any soreness in my chest. And I rarely do get DOMS in my chest after BP day. I usually have more pain in my arms.

Would it be worth going over the 28"? I'm 6"0 and probably have long enough arms. I presume I should be feeling more DOMS in my chest than my arms after BP?

Thanks

Remmy

roughly where are your hands in relation to the rings with that grip?My regular grip is a finger width inside the rings.

gavney1

probably slightly further in than that I think. But I'll check next time I'm doing it

Scuba Ste

Powerlifting legal grip width is about 32 inches so your grip can't be that narrow.

Ask your spotter why he has such a wide grip.

I just flicked through Starting Strength, 28" is just a recommendation, it's not absolute, if you feel more comfortable with a wider grip go for it. I wouldn't worry about other people's preconceptions, find a happy medium that suits yourself.

For myself the things I think about regarding my grip is to keep my upper arms about 45 degrees to my body and then keep my forearms vertical and I think I got that from Starting Strength too.

Brian?

I thought your grip width was decided by having your forearms perpendicular to the floor at the bottom of the lift. So whatever width does that, that's your man.