BENCH PRESS GRIP: How Wide?
Here's what you need to know...
Optimising your grip for a bench press will not only lead to a greater press, it'll keep you benching and out of rehab
Simply 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.
Finding Your Biacromial Distance
Simply measure the distance from the outside edge of both acromion processes. (touch the most lateral portion of the acromion (the "tip") as it hooks around medially to articulate with the clavicle
Multiply this number by 1.5. This is how far apart you should place your hands on the bar. Grip width is taken from the inside edge of your index finger on both sides. In my case, the biacromial distance is 42 cm (42 cm x 1.5 = 63 cm grip distance):
Numbers Don't Lie
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. When your arm is externally rotated and abducted 90° from your body, this is an "at risk" position for shoulder injury.
When gripping the bar with a distance of 2 times biacromial width or greater, the shoulder is forced to abduct over 75 degrees. However, at 1.5 or less, shoulders are placed at the ideal 45-degree angle of abduction. EMG analysis has shown that it's the angle that allows the greatest amount of force to be transferred into the bar.
Wide Grip Means Wide Chest?
The argument often gets made that a wider grip activates more pectoral muscles without decreasing triceps lockout strength. Research has demonstrated in a one-rep max bench press test that there's no difference in the pectoralis muscle recruitment with a wide-bench press grip.Additionally, research showed a large difference in the amount of triceps activation with the 1.5 biacromial distance grip, so not only is a wide grip an injury risk, but it's a performance reducer.
Recommendations
The potential for injury is far too high on the bench press. Grabbing the bar and pressing away in a bad position is destroying your joints and your gains. Find your biacromial distance and find your appropriate grip distance.
Now lower the bar with your forearms 90° to the floor and arm abducted 45° from your body. Maintain your upper back tightness and press the bar back up.
Press safely, maintain tightness, and use your grip, not someone else's.
