How wide should your grip be for bench press?

The wider you grip the bar the more your chest muscles will be involved to produce force. Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences.

Is having long arms bad for bench press?

Long arms are not the end of the world if you want a big bench press. Whether you have short, long or average arms, there isn’t much of a difference in how it affects your bench press. While there may be some slight advantage to those with shorter arms, it isn’t enough for scientists to really notice.

What is the widest legal bench grip?

At their most strict, here is the rule set: The hands must be no greater than ~32” (81cm) apart as marked by the break in the knurling on a standard power bar. These breaks are known as “the power rings”. Your forefingers must be in contact with the rings for your grip width to be legal.

What’s better wide grip or close grip bench?

Conclusion. In summary, the wide grip position will emphasise the chest and shoulder muscles whilst placing a significantly greater stress through the shoulder joint, whilst the narrow grip position will place emphasis on the triceps muscles but also place greater stresses through the wrist joint.

Does having long arms make push ups harder?

The longer your limbs the more work you have to do to move your body through a range of motion. For every inch your arms are longer than someone of a shorter height you have to travel an inch further to execute a push-up. When you increase the distance you need to travel, you increase the amount of work you need to do!

How big is a wide grip bench press?

You’ve probably seen many powerlifters use a wide grip for bench press and have wondered whether that’s something you should be doing as well. A wide grip bench press is considered a grip that is 1.5-2X the width measured between your shoulders.

Can you do a bench press with longer arms?

Even with longer arms, however, you can still build an impressive bench press. It may take you a little longer though and you’ll have to think carefully about your technique and exercise selection. To complete a bench press, lie on your back on your bench with your shoulders under your weight bar.

Which is better wide grip or narrow grip?

If you have long arms, you might find that a wider grip is slightly easier, as a narrow grip will force your elbows even lower in the bottom position. Experiment with how you press the bar up.

Where is the biacromial distance on a bench press?

Grip width is taken from the inside edge of your index finger on both sides. In my case, the biacromial distance is 25.5 inches (17 inches x 1.5 = 25.5 inches): Hand position on the bench press directly correlates with external rotation of the shoulder.