Bench Press Grip Width Powerlifting

I ve been incorporating this grip during my volume days to get used to the technique but after a couple weeks it just still doesn t feel right. Optimizing your grip for a raw press will not only lead to a greater press it ll keep you on the bench and off the therapy table. An analysis conducted by lehman 2005 on the muscles recruited in different styles of bench press showed that a wide grip bench press recruits the pec muscles twice as much as the triceps when compared with a shoulder width narrow grip.

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Using the ultra wide grip used by geared lifters can lead to stagnation and possible injury.

Bench press grip width powerlifting. Athletes use an ultra wide grip. Bench press grip width remember impingement is going to happen at a particular degree of shoulder rotation given a certain amount of shoulder abduction shoulder abduction is the degree to which the elbows are flared. 2x shoulder width distance for wide grip bench press. In other words this powerlifting style bench will be our base model going forward.

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. 90 degrees being completely parallel to the bar. Most powerlifters arch during the bench press for these reasons and it would be advantageous for anyone looking to compete in powerlifting to implement this style of benching. Raw lifting and geared lifting are two different lifts and need to be treated as such.

Bench grip width as a person with longish arms i ve recently tried playing around with the max legal grip wdith to reduce the rom.