Bench Press Grip

[shay92]

Hello
If one doesn't have the marked barbells available at his gym how can he figure out his bench grip width (Shoulder? wider?)

Thank you

[Michael Wolf]

Reference points:
* When your elbow is maximally tucked into your torso so it and your triceps are in contact with your lats and ribcage, this is 0 degrees.
* When your elbow is flared literally straight out from your shoulder joint, this is 90 degrees.

The standard bench press we teach is performed by bringing the bar down to touch your chest/torso with an elbow angle of about 65-70 degrees. When the bar is touching your chest and your elbows are in this 65-70 degree orientation relative to the points described above, your forearms should be vertical/perpendicular to the floor and your hands will be directly above your elbows.

A too-wide grip will produce a more open elbow angle and your hands will be wider than your elbows, instead of directly over. A too-narrow grip will produce a more closed elbow angle and your hands will be narrower than your elbows, instead of directly over.

I have never seen a bar with NO markings on it, as all barbells I've ever seen have some knurling, some smooth, and some score rings - albeit not always in standardized places. Without standardized markings, take a grip a little wider than shoulder width, bring the bar down to your chest with that 65-70 degree angle, and see where your forearms align. You won't be too far off if you did this correctly, and then you adjust your grip slightly in or out from there to get it perfect.