Occasionally some tips sound too good to be true, or even sometimes too simple to be effective. So I'll just come right out with it- most lifters will improve their bench in 12 weeks with ONE CHANGE.
Move your grip in.
Move. You're. Grip. In.
Most lifters train with a grip that's too wide. We've all inched our grip out to see if we can gain more leverage in the bench- and it helps in the short term in a lot of cases. But it's a band aid that can prevent you from getting strong in the long run- aka the only run that matters in powerlifting.
This is one of those tips that requires a) effort and b) commitment. It's hard to have a lifter exercise both in an ego driven sport in a time when we all want instant gratification. Point being- it will work if you do it for a whole training cycle.
"How do you know that will work for me?"
Because I've used this over and over with training partners and online clients...and it works every time if they commit to it.
If you dont' believe me, go watch some of the strongest benchers in the world. How many do you see with wide to exceptionally wide grips? The majority of STRONG RAW benchers have relatively moderate grip width.
"Fine. How close?"
Move your grip in two finger widths. For example, if you grab the bar with your middle finger on the ring, put your pinky on the ring. If you already have your pinky on the ring, move inside the ring two finger widths.
*Disclaimer: if you already use a close grip as your competition grip (close meaning hands shoulder width apart), then this won't work for you. Try adding floor presses, incline bench, and tricep ext to your training.
If it doesn't work, I'll give you your money back on this free content.
