Learn the Right Bench Press Grip

The bench press is a very effective exercise for your upper body. It develops a large number of muscles, such as your pecs, delts, arms, forearms, and even your core. This means you’ll also be able to build your strength, and enhance your power needed for better athletic performance. In addition to that, you’ll improve your muscular endurance and bone mass.

But how do you maximize the benefits you gain from it? Yes, knowing the correct grip type is one of the key factors.

For the basics about the right bench press grip, read this article written by Brad Longazel on T-Nation:

Bench Press Grip: The Magic Number

All iron athletes, be they bodybuilders or powerlifters, agree that performance is paramount and that the quickest way to decrease bench press performance and limit gains is a shoulder injury. Read more…

Gym-goers usually use gloves when bench pressing, but we recommend you use Liquid Grip. It’s way better because you will actually feel the intensity on the bar! Furthermore, gloves may form calluses on your hands, which can be very disturbing.

Now that you know the basics, let’s move on to the types on Stack:

Bench Press Grip Guide: How Hand Placement Changes the Exercise

When you’re working out in the weight room, small changes can make a big difference. An inch here or there might seem insignificant, but being aware of minor alterations and their effects can help you get more out of your workouts and improve your performance. Read more…

Furthermore, strength coach Jim Smith shares a more specific type of grip. Should you do a wide or a narrow grip? Read on in this article on Muscle and Fitness:


Varying your grip width when bench pressing will definitely change which muscle groups are doing the majority of the work for the lift. Changing where you place your hands on the bar, or using specialty bars like a football bar can also alleviate stress on the shoulders, wrists, and elbows – especially for lifters who have pretty beat up shoulders. Read more…

In conclusion, there’s really no such thing as the best or the right bench press grip type. Variations are way better than following a set of rules. You just need to know the basics, and then start from there on your own.

As said in the first article, you do not have to copy someone else’s style, and rather, have your own. If you find one that you are comfortable with, then go with it. Always remember your safety, though. Put it above everything else! After all, it takes time to see the results, so you have to be patient.

And again, drop the gloves and lift with your bare hands. Even if you have sweaty hands, Liquid Grip will do the trick! It promotes long-lasting grasp, and in fact, it lasts for up to 90 minutes!

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