For bodybuilding, it's all about what position puts the most stress on the pecs. Start by lying back flat on the bench keeping your feet firmly on the ground. There are three types of Grip techniques you can do for the bench press. Our wide grip bench press is equipped with high bar catches so the lifter doesn't "over shoot" the bar catch when racking the Olympic bar. The bench press is a fundamental movement. For reasons put forth there, the wide-grip, arched-back bench press will be considered the optimal, and preferred, technique for the purposes of powerlifting for the remainder of this article. There were significant differences in bench press strength between the six grip widths, F(5,115)=16.09, p<.05. Flat Bench Press Constructed of heavy gauge 2" square tubing with deluxe padding. The wide grip bench press is performed similarly to a traditional bench press, except in this instance your hand position is outside of shoulder width apart. The wider the grip, the less distance you have to push the bar to complete a bench press. As a subtle variation on the standard, the flat bench press, a wide-grip technique still covers the same basics. This is why many competitive lifters pick a wide grip for the bench press. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press. Would love any thoughts/opinions or links to good articles. A T-Nation poster has some questions about illegal wide grip bench presses. Bill Geiger June 08, 2017 ... With your hands just 10-12 inches apart, this is similar to what you'd use for the close-grip bench press during arm training. Using the ultra-wide grip used by geared lifters can lead to stagnation and possible injury. ... There’s a key reason why top powerlifters use a wide grip: Unless they’re lifting ‘raw’, those guys are wearing a special shirt that creates tension across the chest and arms. in Uncategorized. I always thought a wide grip was best for moving more weight due to the ROM, but after looking into it online it looks like i'm an idiot and have probably been benching too wide because I don't use a shirt or other powerlifting gear that powerlifters use. With the reverse grip bench, you’ll generally touch the bar quite a bit lower on your chest/stomach, getting your upper pecs a bit more involved in the lift. Wide grip bench press? Position yourself so that your head is directly underneath the bar. Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. 7 – Body Position & Arch. Changing up your grip during a bench press workout can affect performance and possible injury prevention. In other words, this “powerlifting style bench” will be our base model going forward. Here, the forearms are not perpendicular to the floor; they form a slightly acute angle (less than 90 degrees). When you do less range of motion, you perform less overall work. Primary tabs. For the same reasons above, if your goal is to reduce the range of motion, then you’ll want to take the widest grip possible. Let's begin A wider grip also allows us to get closer to the shoulder before impingement starts to occur. 2. NOT JUST WIDE GRIP BUT ARCH BACK AS WELL want to know why ? Weight capacity is 700 lbs. I personally cant do these with my bench at home because I have a mid-width bench and it doesnt allow me to extend my arms out that far, but was wondering if I was missing out …


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