Wide\Wider Grip Bench as Supplemental Lift

[adivin3]

If my competition bench grip is fairly narrow, about a fingers width from the knurls, could a wider grip bench be a better choice for a supplemental lift than close grip bench? My CB and close grip are very similar so would a wide grip introduce a more novel movement benefiting strength and hypertrophy?

[Austin Baraki]

Yes, probably, though we’d ask why your competition bench width is that narrow if you can tolerate a wider grip?

[adivin3]

Yes, probably, though we’d ask why your competition bench width is that narrow if you can tolerate a wider grip?

I can tolerate a wider grip to some degree, but I am stronger with a narrower grip. I believe Jordan has a relatively narrow bench grip also.

[Leah Lutz]

I can tolerate a wider grip to some degree, but I am stronger with a narrower grip. I believe Jordan has a relatively narrow bench grip also.

Not nearly that narrow.:-) I think Austin's point is that one finger width from the knurling is quite narrow for a regular bench grip. I'd expect that if you moved it out a bit and trained it there, you would see some success.

[newguy]

Not nearly that narrow.:-) I think Austin's point is that one finger width from the knurling is quite narrow for a regular bench grip. I'd expect that if you moved it out a bit and trained it there, you would see some success.

I'm another one of those with a pretty narrow bench grip (when I first ran the NLP, I somehow got it in my head that my wrists should be directly above my shoulders at lockout).

As far as going wider... would you suggest a gradual approach (maybe an additional finger's width each week) while trying to maintain weight on the bar? Or just going straight to a more conventional grip width, even if that means taking some weight off?

[Leah Lutz]

I'm another one of those with a pretty narrow bench grip (when I first ran the NLP, I somehow got it in my head that my wrists should be directly above my shoulders at lockout).

As far as going wider... would you suggest a gradual approach (maybe an additional finger's width each week) while trying to maintain weight on the bar? Or just going straight to a more conventional grip width, even if that means taking some weight off?

I almost always have someone move their grip out one finger width at a time, especially if they are really used to that grip. If you move out one finger width, I'd expect the bar weight to stay consistent.

[adivin3]

Well, my plan was to start using a wider grip for the supplemental lift and see where it takes me.