Getting your hand placement right is the first step to a strong and safe bench press. Knowing exactly where to place hands on barbell for bench press sets the foundation for everything else.
A good grip helps you lift more weight, protects your shoulders, and makes the movement more efficient. Let’s break down how to find your perfect spot.
Where To Place Hands On Barbell For Bench Press
There is no single perfect hand placement for everyone. It depends on your body, your goals, and your comfort. However, most lifters use a grip that is slightly wider than shoulder-width.
This position creates a strong mechanical advantage. It allows you to move the most weight while keeping your joints in a safe alignment.
How to Find Your Standard Grip Width
Follow these simple steps to find a good starting point.
- Lie flat on the bench with your eyes under the bar.
- Place your hands on the bar so your forearms are perfectly vertical at the bottom of the press. This is key for power.
- Look for the smooth ring marks on most barbells. These are often about 1-2 inches from the inner knurling.
- A common starting point is to put your pinky finger on or just inside these rings. This is a great neutral grip for most.
The Three Main Grip Widths Explained
You can adjust your grip based on what you want to emphasize.
1. Close-Grip Bench Press
Place your hands shoulder-width apart or closer. Your thumbs will be on the smooth part of the bar.
- Focus: Puts more work on your triceps and the center of your chest.
- Good For: Building tricep strength and improving lockout power.
- Caution: Don’t go too close or your wrists will bend awkwardly.
2. Medium (Standard) Grip
This is the most common and recommended grip. Your pinky fingers are on or near the smooth ring marks.
- Focus: Provides a balanced workout for your entire chest, shoulders, and triceps.
- Good For: General strength building and safety. It’s the best place for beginners to start.
3. Wide-Grip Bench Press
Place your hands several inches outside the rings. Your index finger might be on the outer knurling.
- Focus: Emphasizes the outer chest and shoulders, and can shorten the range of motion.
- Good For: Some powerlifters use it to compete in a lower weight class.
- Caution: Puts more stress on your shoulder joints. Not recommended for beginners or those with shoulder issues.
Why Grip Width Matters for Safety
Wrong hand placement is a major cause of bench press injuries. A grip that’s too wide can overstretch your shoulder capsule.
This leads to pain and potential tears. A grip thats too narrow can cause elbow discomfort and shifts the balance oddly.
Your wrists should also stay straight, not bent back. A proper grip helps maintain this neutral wrist position, preventing wrist strain.
Step-by-Step Guide to Setting Up
- Position Yourself: Lie back with your eyes under the bar. Plant your feet firmly on the floor.
- Arch Your Back: Create a slight, natural arch in your lower back. Your butt, upper back, and head should stay in contact with the bench.
- Grip the Bar: Reach up and grip the bar at your chosen width. Use a full “thumb-around” grip for safety, not a false grip.
- Unrack: Squeeze your shoulder blades together, take a big breath, and lift the bar off the hooks. Stabilize it over your chest.
- Execute the Press: Lower the bar to your lower chest/mid-sternum. Keep your elbows at about a 75-degree angle from your body, not flared straight out.
- Press and Lockout: Drive the bar back up in a slight arc, finishing over your shoulders.
Common Mistakes to Avoid
- Flaring Elbows: Letting your elbows point straight out to the sides at the bottom. This is terrible for your rotator cuffs.
- Bent Wrists: The bar should rest in the heel of your palm, not up by your fingers. Keep a straight line from your forearm to your knuckles.
- Gripping Too Wide for Ego: Using a super wide grip just to say you bench more is a recipe for injury. Stick with what’s safe and effective.
- Losing Upper Back Tightness: Your shoulder blades should stay pinched together throughout the entire lift. Don’t let them slide apart as you press.
How to Experiment Safely
Finding your ideal grip takes practice. Always experiment with lighter weights first.
Try a few sets with different grips during your warm-up. Pay attention to how your shoulders, elbows, and wrists feel.
The best grip feels strong, stable, and pain-free. It allows you to move the bar in a controlled, straight path. If something hurts, adjust your width immediately.
Special Considerations for Powerlifting
In powerlifting meets, your grip is limited by the rings on the bar. Your index finger cannot be wider than the smooth rings.
Many competitive lifters use a maximum legal width—right at the rings—to reduce the distance the bar has to travel. This is an advanced technique that requires excellent shoulder mobility and technique.
FAQ: Your Hand Placement Questions Answered
What is the best hand position for bench press for beginners?
Beginners should start with a medium grip. Place your pinky fingers on or just inside the smooth ring marks on the barbell. This offers the best balance of safety, strength, and learning proper form.
How does hand placement affect the muscles worked?
It changes the emphasis. A closer grip works more triceps. A wider grip puts more focus on the chest and shoulders. The standard grip hits all the pushing muscles evenly.
Is a wider grip really better for your chest?
It can emphasize the outer chest fibers, but it’s not inherently “better.” The risk to your shoulders often outweighs the benefit. Most people build a great chest with a standard or even close grip.
How far apart should my hands be for a regular bench press?
For a regular bench press, a good rule is that when the bar is at your chest, your forearms should be vertical. This usually means your hands are about 1.5 to 2 times your shoulder width.
Can I hurt my shoulders with wrong hand placement?
Yes. A grip that is too wide, especially with flared elbows, puts immense stress on the shoulder joints and rotator cuff tendons. This is a very common cause of bench-related shoulder pain.
Finaly, remember that consistency is more important than perfection. Find a safe, comfortable grip and master it. Pay attention to your body’s signals, and don’t be afraid to make small adjustments over time. The right hand placement will make your bench press feel stronger and more secure.