Bench Press Grip Width: How Wide Should You Grip the Bar?
Posted by Yannick Ring on
Grip width changes which muscles do most of the work, how far the bar travels, and how your shoulders feel. There is no single correct width, but there is a simple way to find yours.
The starting point: forearms vertical
At the bottom of the rep, with the bar on your chest, look at your forearms from the side and from the front. For most lifters, the strongest starting width is the one where the forearms are close to vertical, stacked under the bar. Start there and adjust a finger-width at a time.
Close, medium and wide
| Grip | More work for | Range of motion | Notes |
|---|---|---|---|
| Close (about shoulder width) | Triceps | Longest | Easier on many shoulders; great accessory |
| Medium | Balanced chest, shoulders, triceps | Medium | Where most lifters press best |
| Wide | Chest and front shoulders | Shortest | Competition limit applies; harder on some shoulders |
Competition limit
In IPF powerlifting, the hands may not be wider than 81 cm between the index fingers; the rings on a power bar mark that width. Check your federation's current rulebook.
Wrist and hand position
- Put the bar low in the palm, over the forearm bones, not back in the fingers. A bar in the fingers bends the wrist back.
- Squeeze the bar hard. A tight grip makes the whole upper body tighter.
- Sweaty hands let the bar creep back in the palm. A small amount of Odyssey Liquid Chalk keeps it where you put it. See sweaty hands when lifting.
Grip width and sliding
Wider grips with a big arch rely on a planted upper back. If you slide toward the rack as you drive, your grip width effectively changes relative to your shoulders mid-set. Fix the slide first: how to stop sliding on the bench press. If the bench pad is the issue, an Odyssey Bench Mat lays flat and holds your back in place.
More bench work: how to arch and the bench press accessories that help.
- Tags: bench press grip technique
Questions lifters ask
How wide should I grip for bench press?
Start with a grip where your forearms are close to vertical with the bar on your chest, then adjust a finger-width at a time.
Is a wide grip bench better?
It shortens the range of motion and works the chest more, but it can be harder on some shoulders. Most lifters press best with a medium grip.
What is the maximum grip width in powerlifting?
In the IPF, 81 cm between the index fingers, marked by the rings on a power bar. Check your federation.
Should the bar be in my fingers or palm?
Low in the palm, over the forearm bones. A bar in the fingers bends the wrist back.
