Recently at the gym i was told to widen out my grip on the bar...before my middle finger would be on the line, i was told by the heavy benchers at the gym to widen it out...So i moved it so my index finger is on the line. Question is, Where do you guys place your hands when you bench? What will this new found grip do for me? What has it done for you?

 

not sure what real benefits it has besides obviously working out a slightly different range of your chest


i think different bars have different spacings? but the one i use i have my pinkies lined up on the lines. i flat bench only once a month, so im not sure what its doing. but ive also been told narrow-grip is good to do here and there as well

 

Wide grip will work the area of your chest by your arms. Normal grip works the normal area and narrow grip works the inner chest.

 

Closer grip works triceps and inner chest WAY more.
Outer grip works more of the outside of the chest.

 

I usually have my hands just outside the lines. Good thing I have stubby arms

 

Honestly, Its only a difference of about 2 centimeters for me...I also do close grips after benching

 

As a standard practice, you should vary your grip.

 

i go straight up so abotu shoulder width.

thats when i actually work out h:

 

i put the inside of both hands a good 2 to 3 inches outside the line. you want your chest to lift the weight, not your arms.

 

I figured i'd give it a try since i've been stuck for a couple of weeks now. The dudes at my gym do bench pretty heavy but I dont consider what they do benching.