Powerlifting Bench Press Grip Width

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. What is the proper way to grip the barbell for bench press. 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.

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We re going to start with an overview of what happens when you bench at a meet.

Powerlifting bench press grip width. 5 grip width. Wrap the thumb underneath of the barbell. Athletes use an ultra wide grip. Going too wide can put extra stress on the shoulder joint and going too close makes the bench more triceps dominant.

If you re looking for information on the best way to bench for powerlifting rather than information on the rules of how you re allowed to bench in powerlifting this is the article for you. 2x shoulder width distance for wide grip bench press. 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. This is not to say that powerlifters don t do higher reps but if you look at their bench press workouts over a longer period of time you ll notice that there s a larger ratio of lower reps vs higher reps.

In other words this powerlifting style bench will be our base model going forward. This makes a powerlifting style bench press much harder. Find the optimal grip width. 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.

For muscle growth a medium grip is generally best. However i commonly see lifters grip the bar with such glaring faults that if they just tweaked a couple of small things they would be lifting a lot more weight. Here s how i instruct my athletes to grip the barbell for bench press. Using the ultra wide grip used by geared lifters can lead to stagnation and possible injury.

Check out my article on is wide grip bench pressing better. Your deadlift grip width might seem like an insignificant talking point when it comes to your powerlifting technique. Most of the reps will be between 1 6. Raw lifting and geared lifting are two different lifts and need to be treated as such.

When it comes to a bodybuilding style bench press there s no need for commands and most often you. 90 degrees being completely parallel to the bar. 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. And follow the instructions on how to decide your grip width.

Powerlifters will prioritize a low rep scheme for most of their bench press workouts. Bench press at a meet.