Bench Press Grip Width How Wide is Too Wide

1 month, 1 week ago Strength & Powerlifting
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NorthernLass Guest
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Mar 05, 2026 10:32

I have been experimenting with my bench press grip width lately and I am trying to figure out where the limit is. I currently use a fairly wide grip with my ring fingers on the powerlifting marks but I wonder if going wider would help my total.

I have noticed that when I go wider my shoulders start to feel a bit cranky after a few sets. It definitely shortens the stroke but I do not want to sacrifice my joint health for a few extra kilograms. I am a female lifter with a smaller frame so I am not sure if the maximum legal width is actually ideal for me.

How did you all find your perfect bench grip? Did you just keep moving out until it felt wrong or is there a specific way to measure it? I want to maximize my leverage without causing long term damage to my rotator cuffs.

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