question for bench experts.

[myosaurus]

http://www.t-nation.com/training/bench-press-grip-the-magic-number

author says for optimum and safe bench press,

• measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.
• At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.

​whats your opinion on this?

 

[Turbolag]

That's a cool article Myo, thanks for sharing!

Im trying to find the right grip width now. Can't wait to hear what everyone has to say.

 

[RAIDEN]

I think people over think hand position, just push it.

 

[HisAngriness]

I think people over think hand position, just push it.

Push it real good!

 

[ajdonutz]

I agree with above. Hand position varies person to person. Whatever feels most comfortable to you and you are strongest at is the best hand position IMO. I do ring fingers on the line and that's perfect for me. As long as you are making your ROM minimal and aren't in an unnatural orstraining position you should be good

 

[Lizard King]

Ring finger on the rings works for me, that's all I know.

 

[Rottenrogue]

Ring finger on the rings works for me, that's all I know.

On your smith machine ?

 

[TenaciousA]

I do NOT believe in formula---everyones levers, stabilizers, weaknesses are different. Do what allows you best TRUE bench form and **** it.
You can vary your hand position-it can change over time or purpose.

 

[BrotherIron]

Don't forget you have to take injuries into account. If your shoulders are ****ed you'll want to make it more triceps... etc.

There is not just one formula where you plug in shit and voila.... benching monster.

 

[Turbolag]

There is not just one formula where you plug in shit and voila.... benching monster.

That's just genetics. If you are built to bench, whatever grip you use, you will be strong at.

If you are not built to bench, (Turbo is not built to bench), then you can use multiple grips and it won't make much difference.

I'm starting to realize powerlifting and body building are genetic sports.

If you have the genes, coupled with hard work you will make it to the top.

If you don't have the genes, but still work hard, you will be mediocre.

 

[PillarofBalance]

http://www.t-nation.com/training/bench-press-grip-the-magic-number

author says for optimum and safe bench press,

• measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.
• At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.

​whats your opinion on this?

That makes for a great starting point for a beginner or anyone having issued with their bench. Everyone has those different leverages as has been said above. So some need to go wider or more narrow. It can take a long time to figure that out.

A good example of someone like this is Pete Rubish. Brutally long arms.

 

[porky little keg]

This would be a great starting point...... for someone who has never held a barbell before and wants to bring a tape measure to the gym.... LOL

The fu<king guys a T-nation crack me up.... there's some decent stuff on there - Dave Tate writes pretty good stuff even if he makes himself out to be this hardcore badass from hell.... lol.....
But seriously, look at how much the author benches. Look at what contests they've won.

In the end of the day you want to be wide enough so that your wrists are never inside of your elbows. Anywhere between that point and the widest legal grip you can use is fair game.

The guys who get hung up on this stuff never do much in the real world. Your time would be better spent working on how to blow your belly out more, tucking your shoulders back more, and getting a big arch..... None of thos things come naturally but all can be improved if you work on them. That's much more worthwhile to worry about.