Form Bench press grip width

[ezikel315]

I recently tried changing my bench technique by using a wider grip, and I found it might suit me better. I always held the bar right after where the knurling starts, which is just wider than my shoulders.
I tried placing my hands one thumb length wider, I found it easier on my shoulders. I found it easier to push my scapula into the bench and engage my lats.
It felt a bit wonky but that might get better with more practice. At the same amount of weight felt easier maybe because more of my pecs were being used? I haven't tried going too heavy with it yet though.

The only issue is that it's harder on my wrists. I see powerlifters using super wide grips and I'm wondering how their wrists are taking that much stress.

Is it simply because I'm not used to it yet or is there something else missing?

 

[Oblivian]

Just on the knurling is a close grip. What is your experience level at?

 

[DEVILsSON]

Your wrists will largely adjust over time. You can also do wrist strengthening exercises to help build up your wrists. Levering exercises are great. Various wrist curls are good too.

Many powerlifters use wrist wraps to help with stability and reduce strain/pain.

I am also much stronger with a very wide grip. Part of it is due to shorter ROM/bar path. In powerlifting you want to make your ROM as efficient/short as possible per the rules of the sport to move the most weight. This may not be the best way to build the most muscle, protect your joints, avoid injury, etc.

 

[ASUThermo]

Your wrists will largely adjust over time. You can also do wrist strengthening exercises to help build up your wrists. Levering exercises are great. Various wrist curls are good too.

Many powerlifters use wrist wraps to help with stability and reduce strain/pain.

I am also much stronger with a very wide grip. Part of it is due to shorter ROM/bar path. In powerlifting you want to make your ROM as efficient/short as possible per the rules of the sport to move the most weight. This may not be the best way to build the most muscle, protect your joints, avoid injury, etc.

+1 on this.

If the goal is simply to have the big bench press, wrist wraps would be a good investment.

 

[ezikel315]

Your wrists will largely adjust over time. You can also do wrist strengthening exercises to help build up your wrists. Levering exercises are great. Various wrist curls are good too.

Many powerlifters use wrist wraps to help with stability and reduce strain/pain.

I am also much stronger with a very wide grip. Part of it is due to shorter ROM/bar path. In powerlifting you want to make your ROM as efficient/short as possible per the rules of the sport to move the most weight. This may not be the best way to build the most muscle, protect your joints, avoid injury, etc.

I have wrist wraps which help, but it still hurts. My goal is to be able to bench more but do it in a way to that's easier on the joints. A bit wider grip for me seems to be easier on my shoulders.

Just on the knurling is a close grip. What is your experience level at?

I always thought closer than your shoulder width was "close." I don't know how to describe my experience. I started lifting in highschool but didn't know what I was doing then. Just copying what I saw in bodybuilding magazines and what the football team was doing since this was before smartphones. I only lifted seriously (4 times a week, consuming a lot of powerlifting content) for maybe 2 years but this was like 8 years ago. I stopped due to traveling, work, etc. and been doing to the gym maybe twice a week with some lapses here and there. Been back lifting more since this year.

 

[Poon Goon]

I have wrist wraps which help, but it still hurts.

I'd expect that you'll get used to the wrist issue over time as long as you are using proper form. I've never depended on wraps for pain, but they do make me feel more locked in when benching. Make sure you're wearing them right though. I've seen a couple of guys at the gym wear them around the wrist only, but they should be a little higher. I also see them wear them for the entire workout, but I wrap mine tight enough that I need to take them off between sets. Pic below is the only one I could find with a comparison on how to wear them

https://www.powerliftingtowin.com/wp-content/uploads/2014/01/legal-wrist-wrap.png

 

[Poon Goon]

Looked at the picture above and realized it contradicts what I said in the post. I am not a competitive powerlifter so I don't really know the rules, but the right side of the picture is closer to how I wrap. Quick search and I found this short of how I basically use wraps. The sound is terrible.

 

[rikwebb]

Just do what feels comfortable for you and causes you less pain / discomfort.

I have a pretty narrow grip for benching, thumbs length away from the where the knurling starts but that's what suits me and i feel comfortable with

 

[Oblivian]

I have wrist wraps which help, but it still hurts. My goal is to be able to bench more but do it in a way to that's easier on the joints. A bit wider grip for me seems to be easier on my shoulders.


I always thought closer than your shoulder width was "close." I don't know how to describe my experience. I started lifting in highschool but didn't know what I was doing then. Just copying what I saw in bodybuilding magazines and what the football team was doing since this was before smartphones. I only lifted seriously (4 times a week, consuming a lot of powerlifting content) for maybe 2 years but this was like 8 years ago. I stopped due to traveling, work, etc. and been doing to the gym maybe twice a week with some lapses here and there. Been back lifting more since this year.

I'd experiment with grip width. Pick a weight that you can normally do for 5ish and do multiple sets of doubles. See what feels the best.