Sage-Tips

How wide should a bench for bench press be?

10″ to 12″
The defacto standard is somewhere around 17″ and 18″ in height. Secondly benches can come in a variety of widths. 10″ to 12″ width benches are most popular. In general, you really don’t want a bench wider than 12″.

Should your shoulder blades touch when benching?

Your Takeaway: pinching your shoulder blades together as hard as possible is NOT necessary for optimal bench performance and may inhibit your strength. Instead, focus on scapular depression (put your shoulder blades in your back pockets) with slight scapular retraction.

Should you retract your scapula when benching?

The scapula must be retracted when benching. When the scapula are retracted, they are fully supported by the bench. Now, when the load of the bar pushes down, the shoulders can drive into the bench and push back.

Does bench width matter for bench press?

By taking a wider grip on the bench press you lift less range of motion, recruit the larger musculature of your chest, and can better set your shoulders in the start position, which increases stability throughout the entire movement. Read more about how powerlifters train their chest in my complete guide.

How wide is a standard bench?

The width of a standard bench seat depends on the number of people it is designed to seat. That said, a bench seat designed for two people typically has a width of 42- 52 inches; a bench seat for three people is approximately 53-80 inches wide, and bench seats above 80 inches wide can accommodate at least four people.

Does scapular winging affect bench press?

“Scapular winging places the shoulder at a less than optimal position, so it would be important to not try to compensate for this with improper technique.” Great technique is very important in the bench press.

How far apart should hands be on bench press?

8-12 inches apart
Position: Hands inside shoulder-width, 8-12 inches apart The close grip offers the most range of motion of any Bench Press grip. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep.

How far apart should your arms be when bench pressing?

Position: Hands inside shoulder-width, 8-12 inches apart The close grip offers the most range of motion of any Bench Press grip. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep.

What is the normal grip position for bench press?

Normal Grip. A common option for bench pressers is a position about halfway between the close and wide grips. Here, your forearms are about perpendicular to the floor when the bar is in the bottom position. For most people, this is the most comfortable width.

What is the maximum distance you can hold the bench press?

1 Powerlifters can’t go beyond 81cm. If you’re a competitive powerlifter, the powerlifting rules for bench press state that you cannot grip the bar greater than 81cm apart. 2 Grip width on bench press will depend on arm length. 3 Use a general range of 1.5X – 2X shoulder-width distance.

How to do bench press step by step?

How to bench press 1 Set Your Feet. Although your foot placement isn’t as crucial on the bench as it is for the deadlift or squat, it’s still important. 2 Position Yourself Under the Bar. 3 Arch Your Back. 4 Set Your Grip. 5 Brace and Unrack. 6 Breathe In and Lower the Bar. 7 Touch Your Chest. 8 Push With Leg Drive.

What is an appropriate width for a flat bench?

Not sure about what would be an appropriate width – the ones available online are almost always 9″, which seems to be too small. Would 12″ be an appropriate width, for the flat bench (pre-made ones seem to be no more than 9″ to 10″ in width usually).