What is the best Hand Spacing for Max Bench Press and Incline?

[The True Adonis]

 

I go VERY Wide with my grip, but I notice after watching Bench Press videos, nearly everyone uses a midget grip.  I have my middle finger on the very farthest notch or my pointer finger.  Sometimes even a bit further.  I do have very long arms.


So my question is, where do you put your hands and why?  What is best for you?

[Dr.J]

Shoulder width

[polychronopolous]

It always feels like I am going to pull a chest muscle when I go heavy with a wide grip.

If I am just "egoing" it up and trying to lift super heavy(for me at least haha) I prefer the pinky fingers on the rings.

[The True Adonis]

What do you make of this:

Hand position

    Varying the width of the grip can alter the mechanics of the movement. The longest range of motion is produced, and the most muscles recruited, when a standard grip is used in which the forearms are vertical at the bottom of the movement. A wider grip shortens the range of motion at the top of the movement, lessening the contribution of the triceps. A narrower grip shortens the range of motion at the bottom, lessening the role of the deltoids and pectorals, as well as placing more emphasis on the triceps. In powerlifting, the legal maximum width a lifter may take on the bar is defined as 81 centimeters between the index fingers. This position is indicated on most barbells by rings.

[WOOO]

I go VERY Wide with my grip, but I notice after watching Bench Press videos, nearly everyone uses a midget grip.  I have my middle finger on the very farthest notch or my pointer finger.  Sometimes even a bit further.  I do have very long arms.


So my question is, where do you put your hands and why?  What is best for you?

for max weight? just slightly wider than shoulder width


i personally do flat bench with the bar knuckles under my ring fingers and my incline press slightly  wider with the bar rings just inside of my index fingers

[hazbin]

I go VERY Wide with my grip, but I notice after watching Bench Press videos, nearly everyone uses a midget grip.  I have my middle finger on the very farthest notch or my pointer finger.  Sometimes even a bit further.  I do have very long arms.


So my question is, where do you put your hands and why?  What is best for you?

i used to go so wide the outside of my hand was cronically chewed up from catching the uprights on the re-rack.  about an inch outside of the ring that the bar usually has.  my reach is about 7 inches longer than my height tho, similar to yourself i believe.

[The True Adonis]

Shoulder width

Shoulder Width seems awkward to me.  My "Close-Grip" Bench is nearly Shoulder Width, just a bit inside and is much, much weaker than my regular Wide Bench Press.

[muscularny]

aarnold use to say to use every inch of bar, so cover it all mix things up

[fathead]

left hand holding the bottle of test...  right hand holding the syringe

[The True Adonis]

i used to go so wide the outside of my hand was cronically chewed up from catching the uprights on the re-rack.  about an inch outside of the ring that the bar usually has.  my reach is about 7 inches longer than my height tho, similar to yourself i believe.

Yes!  I have the arm length of someone who is 6`6 to 6`9.  I remember standing shoulder to shoulder with a 6`7 basketball player and my arms were longer than his when each of us put them straight out.

[Marty Champions]

cmon brother adonis , letting common man matters of "bench press width" concern such a fine gentleman of the university.

Please join me in a quest to bring forth to getbig the high demand for nanotechnology knowsis here instead my young friend, for this is of critical importance and calls for immediate action of knowing in these termultuous times we gather in

[The True Adonis]

Team Long Arms.  Like Thomas Hearns.

[Marty Champions]

posts into the late of night are forgiven my son, here is the matter at hand a puzzel to solve an education to be overstood..

[NotSure]

cmon brother adonis , letting common man matters of "bench press width" concern such a fine gentleman of the university.

Please join me in a quest to bring forth to getbig the high demand for nanotechnology knowsis here instead my young friend, for this is of critical importance and calls for immediate action of knowing in these termultuous times we gather in

Although it is good to soar high falcon, you have soared so high and strayed so far off path that you are an incomprehensible being at times. The other falcons frolic and look for food. They gaze up to see the sir Johnnay PaintCan Failcon so high in the stratosphere that he surely won't find any food and they laugh at his dumbassedness. Dat's da dayumn enuhgy right there.

[The True Adonis]

i used to go so wide the outside of my hand was cronically chewed up from catching the uprights on the re-rack.  about an inch outside of the ring that the bar usually has.  my reach is about 7 inches longer than my height tho, similar to yourself i believe.

Yah, this is what I do.  Did you find this to be your strongest positioning?

[Marty Champions]

Although it is good to soar high falcon, you have soared so high and strayed so far off path that you are an incomprehensible being at times. The other falcons frolic and look for food. They gaze up to see the sir Johnnay PaintCan Failcon so high in the stratosphere that he surely won't find any food and they laugh at his dumbassedness. Dat's da dayumn enuhgy right there.

did you even watch the video? or would you like to fantasize about me in deeper turmultuous terms

[NotSure]

did you even watch the video? or would you like to fantasize about me in deeper turmultuous terms

thanks daddy waddy..   i wish you would go back on some steroids and get that killer body back.. if you do..  i can deep throat 12 inches..  

Respond please. It has been a few weeks and candy needs his candy.

[The True Adonis]

Respond please. It has been a few weeks and candy needs his candy.

ROFLMAO

[The Abdominal Snoman]

Phil Heath goes shoulder width. Which is every Layman's close grip bench press.

[Soul Crusher]

Edge of Thumb on the end pf the grip on the bar

[Marty Champions]

ROFLMAO

so funny i forgot to laugh 2

[Roger Bacon]

I go VERY Wide with my grip, but I notice after watching Bench Press videos, nearly everyone uses a midget grip.  I have my middle finger on the very farthest notch or my pointer finger.  Sometimes even a bit further.  I do have very long arms.


So my question is, where do you put your hands and why?  What is best for you?

I find that highly offensive.   

[The True Adonis]

so funny i forgot to laugh 2

Would you let Tbombz into the Falcon`s nest for 20 million US Dollars?

[Marty Champions]

Would you let Tbombz into the Falcon`s nest for 20 million US Dollars?

now this concerns me , pretty cool it shows a type of microscope changing the placement of an atom to create a new element

now whats gotten into you adonis , first its common man matters of bench press width coupled with fantasies of the gay realm?

[Marty Champions]

some are scared to grasp new technologies but quick to hold onto thoughts of the old world unfortunatly as it seems