What's The Best Bench Press Grip For Building The Chest?

It's Monday again and if you venture into the gym today no doubt you'll see countless guys lined up for their big bench press workout.

We're creatures of habit...
- For most guys Monday is always "Day 1".
- First day in the routine is always a "Chest Workout".
- First exercise for chest is always the "Bench Press".

I don't know why this came to be, but it just is...

For me personally I'd rather train any other bodypart besides chest on a Monday for the simple fact that all the benches are going to have guys lined up waiting to use them, and I hate waiting for equipment.

But if your workout today does happen to be a chest workout with the bench press as your main exercise, then I have a good training tip that you can use...

"What Is The Best Bench Press Grip For Building The Chest?"

Some lifters prefer a wide grip because it reduces the range of motion and generally makes it easier to lift more weight. However, the drawback to a wide grip is that it places more stress on your shoulders and increases your risk of a shoulder / rotator cuff injury.

The best grip for chest training is a medium width grip, with your elbows kept close to the sides of your body. This will place the most workload on your pecs, while minimizing the stress on your shoulder joints.

To prevent injury you should avoid wide grip benching with your upper arms pointed out at 90 degree angles from your body like T shape. Instead move your grip in a bit and keep your upper arms at a 45 degree angle to your torso. And bring the bar down low on your chest, while at the same try to expand your chest up to meet the bar.

To give you an idea of how to do this I recommend gripping the bar with your pinky fingers on the ring markers of the barbell. If you are taller then 6 foot then you may want to move your grip out so that your ring finger or middle finger is on the rings of the bar.

I would never recommend gripping the bar any wider then this, unless you are a powerlifter training with a bench press shirt, and that's a topic for another article entirely.

I especially recommend this medium width bench press grip for guys using my "Blast Your Bench" bench press specialization program at: http://www.BlastYourBench.com/mainpage.htm

One of the fastest ways to increase your bench press strength is to improve your lifting technique. Now granted anytime you change your lifting technique, there is usually a bit of a learning curve and it takes a little getting used to. But once you get the hang of it, you'll notice the difference in strength and muscle fiber stimulation immediately.

Give this technique a try in your next bench press workout and then leave me a comment below to let me know how it works for you. Chances are you'll feel more of a "burn" in your pecs and less of a strain on your shoulders. And when you do you'll know that you just uncovered a hidden secret to helping you build a stronger, thicker, and more muscular chest!