How far apart should arms be when benching?

How far apart should arms be when benching?

With your hands just 10-12 inches apart, this is similar to what you’d use for the close-grip bench press during arm training. It hits the triceps dead-on and targets the inner-pec fibers especially well. Here, the forearms are not perpendicular to the floor; they form a slightly acute angle (less than 90 degrees).

How wide should a bench press bench be?

The defacto standard is somewhere around 17″ and 18″ in height. Secondly benches can come in a variety of widths. 10″ to 12″ width benches are most popular. In general, you really don’t want a bench wider than 12″.

Should you pull your shoulders together when benching?

Your Takeaway: pinching your shoulder blades together as hard as possible is NOT necessary for optimal bench performance and may inhibit your strength. Instead, focus on scapular depression (put your shoulder blades in your back pockets) with slight scapular retraction.

How do you measure bench press width?

Extend your arms down to your sides with your thumbs facing the sides of your thighs. Extend your thumbs to make contact with the sides of your thighs. Note the distance between the index fingers of your two hands. This distance is your theoretical perfect grip width for the Barbell Bench Press setup.

Is wide grip bench stronger?

With a wider grip, it’s much easier to keep your shoulders in the correct position as the bar comes down to your chest. This will make your power output better, and improve your bench press development.

Is wider grip better for bench?

Do you squeeze shoulder blades during bench?

Squeezing your shoulder blades together tightly keeps your shoulders on the bench and reduces the range of motion of the press. If a movement does not add to the power of your lift, or does not make you bigger or stronger it should be eliminated.

How wide is wide grip bench?

A wide grip is generally considered to be between 1.5x to 2x your shoulder-width distance—with the standard being closer to 2x. However, there are many factors that are going to dictate how wide you can (and should), go. One example is powerlifters: they’re not allowed to go further than 81cm apart.

Should you grip the bench press bar 2x shoulder width distance?

The wide grip bench press is an excellent way to target the chest muscles if you can’t feel your pecs while bench pressing. However, there are some additional factors that should help determine your ideal grip, which might change whether or not you grip the bar 2X shoulder-width distance.

How to do a bench press correctly?

Doing a bench press is very easy, but doing it wrong can cause injury. Here is how to do it with the correct form. Lying flat on the bench, hold the bar just slightly wider than a shoulders width apart Roll your shoulders back and down, retracting your shoulder blades pinching them together

What is a wide grip bench press?

A wide grip bench is considered to be a grip where you grab the bar 2X the distance between your shoulders. For example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press.

What is the biacromial distance of the bench press?

In my case, the biacromial distance is 25.5 inches (17 inches x 1.5 = 25.5 inches): Hand position on the bench press directly correlates with external rotation of the shoulder. There are certain positions that cause excessive stress on your glenohumeral joint.