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Super Tall--Bench Grip?

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09-01-2013 , 12:57 PM

Mariogs37

adept

Join Date: May 2012 Posts: 825

Hey all,

So I'm 6'7" and am wondering how wide a grip I should be using on bench. I know the knurling (32"?) is the powerlifting limit but, if the goal is to maximize transfer of force from me to the bar, seems like being tall means I should have a wider grip...

Does this sound right?

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09-01-2013 , 01:06 PM

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

I am 6'6", wingspan 6'8". I find that my grip needs to be narrower than average, because going wider sacrifices stability. Not as narrow as CGBP, but close maybe. I am pinky on the PL rings on my bar. At times I've been comfortable going up to maybe 3/4" narrower, but not wider.

ETA: You can see my grip width here: http://www.youtube.com/watch?v=AFAJiMQq7IA

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09-01-2013 , 01:10 PM

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,383

Quote:

Originally Posted by Mariogs37

I'm 6'4" and bench with my index fingers on the smooth ring; when your arms are as long as mine or yours, finding a grip that agrees with your shoulders is priority one IMO. I tried to go a few fingers wider a few months back and it did not agree with me.

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09-01-2013 , 02:05 PM

Mariogs37

adept

Join Date: May 2012 Posts: 825

Quote:

Originally Posted by downtown

Holy sh** you're a beast. Wouldn't going narrower than normal make you lose a good amount of the force you're producing (since you're not pushing perpendicular to the bar?

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09-01-2013 , 08:31 PM

highland

old hand

Join Date: Sep 2004 Posts: 1,558

6'5.25" barefoot. I read in a few spots that a narrower grip is required for us talls to put less stress on the shoulders. My shoulder feels better now that I narrowed my grip. There's just over 20" between my index fingers. On my bar I measure my thumb to the end of the knurling, then grip it the right way. I go a tiny bit closer for OHP, which used to give me even more shoulder problems, but now seems totally fine.

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09-01-2013 , 09:00 PM

Mariogs37

adept

Join Date: May 2012 Posts: 825

But won't that make it much harder to put up the same weight?

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09-01-2013 , 09:03 PM

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Quote:

Originally Posted by Mariogs37

But won't that make it much harder to put up the same weight?

No. If it did everyone would grip with the max legal grip in power lifting comps

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09-01-2013 , 11:41 PM

cha59

ARTist

Join Date: Oct 2004 Posts: 25,272

Quote:

Originally Posted by Montecore

I'm 6'4" and bench with my index fingers on the smooth ring; when your arms are as long as mine or yours, finding a grip that agrees with your shoulders is priority one IMO. I tried to go a few fingers wider a few months back and it did not agree with me.

The bold part is the only thing that really matters.

fwiw, closer grip hits your triceps more. Wider grip hits your pecs and delts more, but this tends to make your elbows flare more, which puts the shoulders in a more vulnerable position.

Play around with different grips and use whatever feels most comfortable as your primary grip. Its fine to train with varying grips as long as none of them cause shoulder joint pain or discomfort.

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09-01-2013 , 11:56 PM

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,383

As I was typing that, I thought to myself "I know cha is going to like this point".

I'd just start relatively tight and move half a finger out per workout until you get to a point where you feel like you're going to have a bad time, and pull back. I also agree with cha in that heavy closegrips (I have my index finger completely on the smooth part in the middle between the knurling) really helped my bench, especially when I was bench monkeying it up years ago.

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