Change Your Grip & Get A BENCH PR!

The Width of your Grip on the Bench Press may be Holding you back fro a Potential PR. In this video I explain the differences and give you a game plan of how to implement new variations into your program. I hope it will help!
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[@ThEG933]

Brian I'm going to take the opportunity of being an early commenter to tell you how much are you an inspiration for me and everyone who wishes to become a better version of themselves. I am going through a tough phase in my life right now and watching your videos is helping me tremendously. You are not only an athletic role model but also a life role model and a beautiful father figure. Love from Lebanon

[@willmohammed7442]

I guess I'm pretty randomly asking but do anyone know of a good website to stream newly released series online?

[@kohenmordechai5167]

@Will Mohammed Flixportal :D

[@willmohammed7442]

@Kohen Mordechai Thank you, signed up and it seems to work =) I really appreciate it !!

[@kohenmordechai5167]

@Will Mohammed No problem :D

[@tibis1964]

In january I got shoulder impingement. After three months of treatment, I have started bench pressing with close grip, not to overload my shoulder. Now I'm 95% recovered from this injury and I'm lifting 90% my previous bench press. Give me 4 - 6 weeks and I'LL BE BACK. Much safer for my old shouders. ( I'm 59 y. old fart ). God bless you all.

[@Menaceblue3]

Next video idea: *"Strongman training for canines"*

[@UnarmoredForce]

Wouldn't that be like weight pulling (dog sport)?

[@brandondurant1381]

“Now that I got this off my chest” 😂😂

[@otka4al4o]

Moving my hands closer has definitely helped me deal with shoulder pain. Looking forward to the upcoming collabs!

[@andyburnaman6470]

Yes. Yes. Yes. I have terrible shoulder pain at only 14 years old and this has helped so much. Brian you help so much with form because my coaches never fix form and push wide grip bench.

[@PiGuy007]

For 5 years, I had placed my hands at the exact same spot. For 3 years, my bench had not gone up. Today, I brought them in a bit closer. It was uncomfortable but...I was able to hit a rep PR. I can only assume that as it gets more comfortable, my PR will only continue to go up. With that said, thank you, Brian.

[@spl0tt1]

Glad you got a new PR after chaging your grip. But I'd suggest that if you hadn't PRed in the previous 3 years that it was your training as oppose to the grip. Good luck going forward.

[@kevinwoods5837]

3 years later 😂. I found myself letting the bar roll in my hand and changed that immediately. And I found that after two shoulder surgeries a closer grip feels better on my chest and shoulder which seems weird since I have long arms (6’1”)

[@simonsimon5707]

I have been doing exactly this over the past month and the difference is unreal. I was stuck at 150kg bench press with regular grip, firstly tried going slightly wider( power lifter style ) not so good front delts felt sore for days after. Then I tried closer grip and this has helped me with a new PB of 160kg so big thank you and keep the tips coming learning more and more with every video. 💪🏻

[@kauerpc]

You are great, Brian. I'm not even training or concerned about training now, but watching your videos is always satisfying and makes me smile. Thank you.

[@QQyoko]

I literally just brought my bench grip in a bit this week due to shoulder health and stability concerns and it feels a million times better. My bench grip is about James Strickland width now, though it's definitely not on his level. Thanks for the video! My poverty bench will surely thank you eventually.

[@jayc8442]

QQyoko don’t feel bad every few people on the planet are on Strickland’s level!

[@benj1b]

Just want to say your "how to" series changed my life. I was doing every single lift incorrectly and didnt know it and after watching your videos all my lifts improved dramatically. Love the channel, cant wait for the colabs!

[@chelseythomas388]

Pillars support weight. This comment runs through my mind everytime I bench. I remember that statement from a previous bench video

[@ogre36]

I have a fairly narrow grip. I am 6’5” and my bench grip is about a half inch in from the rings. My close grip is one fist in narrower than that. Basically, I am strongest in my longest range of motion. In fact, I may be stronger in close grip than regular bench.

[@jakechristensen5935]

This helps me a ton!! I've been contemplating bringing my grip in, so I can tuck my elbows better, but I was concerned I was going to go backwards. This at least gives me enough info to give it a shot. Thanks! And man does your channel inspire me, and get me fired up.

[@patman4917]

can only help even if the new grip doesnt work out, you will have stronger triceps because of it

[@davidm6940]

No offense Brian because i know youre a young cat but the "duffalo bar" has been around for way before Chris Duffin made his bar, a company called Ironmind Enterprises owned by Randy Strossen had the Buffalo Bar since the early 90s and still sells it and the concept has been around since the great Olympic champion and strongman Paul Anderson was squatting with a bar like this in the 1950s

[@juanma4641]

Im training to try and get a world record on the bench so thanks , i need as much of this as possible

[@Gloin79]

Are these videos your neck training?

[@travisvought9070]

I see the 1000lbs tire has been properly marked! Love the advice, used to do real wide presses and hurt my shoulder. Good to hear that I can move grip in without sacrificing weight push. Gonna try the closer grip and see how my shoulder does!

[@yoothanamumme7091]

That is a beautiful Rhodesian Ridgeback!!

[@DanDeLaiarro]

Tons of great info here. 39yo and coming off torn labrum surgery. Totally "relearning" how to bench and this was SUPER useful! Lots to chew on. Thanks Brian!

[@SStesta90]

Yes thank you.. I been struggeling with the bench because I get shoulder pain no matter what.. only thing that helped was closing in the grip but my friends told me thats the way I was doing it wont hit my chest at all just triceps.. I said i felt it hit both and I dont get shoulder pain so thats the way I bench.. nice to see I was not completely out of my gourd (or wasting my time) ^^

[@michaelgendron3420]

Hi Brian, thank you for your generosity in sharing your insights and wisdom with the rest of us. It's always great information and helpful.

[@masterchief4868]

Hey Brian, you are a super human compared to me and a lot stronger, but for me flaring the elbows on the ascent only caused bursitis problems (not blaming you, but a lot of people recommend it. It is true some guys can flare elbows with wide grip bench and have 0 problems but it is not my case) . I have had better success fighting with the triceps on the ascent (although I might lift less weight at the beginning) trying to screw the bar with my elbows (not over tucking, but not flaring). Have a good rest of your day!!!

[@TheMorganBrothers]

Dark horse is kicking my ass cant wait to see what the next gem is! Keep up the programming bro 👍🏼

[@rudyborkovic114]

Every once in a while we all need to re-evaluate what and how we are doing things, can't wait to give this a whirl. Thanks brian

[@andylawson]

Freaky timing - just last week I started messing round with different grip widths for benching... wondered what should be best & the different benefits of each, so great to hear your views on all now.

[@spiderman63754]

You, Joey and Alan are without a doubt some of my favorite strongman on social media/KZbin. Really looking forward to the collaboration! Also, I've recently added close and narrow grip into my training, so it's good to see that you approve!

[@lucas1975]

I did even log bench (as a board variant since mine is the small 8" or 22cm diameter) and you know what? Shoulder pain is better now instead of the regular bar with wide grip on 81cm index! (I do 5 benches per week all different: Paralympic, deloading and long stops included) I use trap bar too for bench press (sadly I don't have a Swiss bar or a cambered Swiss bar but I'm trying to build one with bad results 😅), axle... it's so useful sometimes variety of stimulus for better response!

[@BrianAlsruheOfficial]

I would do less benches per week my friend and focus more on the overhead press. I think you would get better results

[@lucas1975]

@@BrianAlsruheOfficial I'll try, just doing one axle overhead and a log press...maybe I'll cut out one medium regular barbell bench for a regular overhead!

[@randygentry1207]

I believe it’s generally better to do every bench grip avaliable to you ...only exception being tapering up to a comp

[@dougminor5136]

Love the intensity and content!

[@claytonlott849]

I honestly did not know close grip bp didn't mean hands together!!! Thanks for that wisdom fo sho. Also on the collaborations upcoming, Sweeeeeet, can't wait. Keep up the great work.

[@JaredTG.]

Bench is my nemesis. Especially back in the heavy lifting days. I deadlifted 900 lbs but couldn't bench over 200. I know those arent that related but im just saying i felt super weak when trying to bench. So i just did dumbell stuff and machines. Always had that bench in the back of my mind though.

[@eloMole]

do you get neck pain from all the rapid head turns on every take

[@3DHDcat]

eloMole farmers walks and yokes and deads made his neck strong af

[@BrosephOfArimathea]

That’s how he got those traps.

[@thedannyukisback]

Love this video this dude rocks really good information but delivered in an entertaining way not like some people who bore u to sleep

[@thomasmckay6782]

Old school, we were taught close grip had to be six inches. Tough on the wrist. Good info on that today.

[@Mr.Ciobanu]

can`t wait for the content with those guys and the next program

[@glenntimmons4203]

Thanks I needed that refresher course B!

[@spiritual_hypertrophy]

Can't wait for that new program to see how you think about these things

[@Gonzomedic1]

Great info Brian! You would think at 54 I would remember this when I bench! Thanks for reminding this old f...dude!

[@aaronhope8366]

Thank you for the enjoyable explanation.

[@DjW1986]

I like this guy! Pretty funny. I'm not the strongest guy, but in my last flat bench work out, i don't recall how many sets, but reps were 10. 5 close 5 wide. Felt pretty nice on chest. I don't go too low on the wide though.

[@andrewcummins1976]

@2:26 "now that that is off my chest..." Heh heh heh.... During a bench press video, heh heh.. I see what you did Brian, i see you

[@flying0graysons]

Another great vid! Great tips Brian!

[@garypriest7679]

Looking forward to seeing you with Allen again 🤟🏼

[@1985Marc]

Awesome stuff bro

[@sidhu26017]

Jujimufu and Tom finn coming to your gym? That will be epic.

[@kyleabrams5036]

Is Tom's last name Finn? I don't think I'd ever heard it.

[@sidhu26017]

@@kyleabrams5036 yeah check his instagram profile. His instagram Id is huck finn barbell

[@joshwhite8936]

If youre talking about jujis pal then its Tom Boyden.. and they've already been to Brians gym

[@mattjohndrow1140]

Great video, Brian.

[@herculesinwyoming]

Advice I really needed 😊

[@Moodamage]

Love your videos! Helps a lot. Thank you!

[@finnmiller-new6383]

Honestly I use I hybrid closer/ wide for my heavy bench, I then through most every grip variation on drop down, which tend to be ramping anyway

[@kolecarterbenches]

Excellent video.

[@saltconnoisseur4348]

I'm 5' 11.5" and I have a wing span of 6' 3.5"(alot of that in my shoulder width) Anything other than wide grip bench hurts for me.

[@signs80]

I'm the opposite, same height but my wingspan is like 5'9 lmao. Makes my overhead press pretty good but my deadlifts are garbage

[@ChristianDurusTelamon]

Those are some exciting collabs coming up! I have been struggling trying to find a bench grip that feels good since I had the shoulder surgery - but a grip that feels good with the right feels bad on the left and vice versa. Wrist injury just adds to the frustration, but who needs bench anyways?!

[@grizzlymanverneteil4443]

I've been there. I know it sounds counter intuitive, but kicking up my OHP volume helped with my shoulder pain significantly

[@ChristianDurusTelamon]

@Hulknutz 911 I have a Swiss/football bar on my list for Christmas. My shoulder unfortunately ended up getting frozen so I can't squat and had to get a SSB as my first purchase.

[@ChristianDurusTelamon]

@@grizzlymanverneteil4443 OHP is a staple for me, but has been tweaking my wrist since I can't fully pronate on a bar. Log feels good and I got out the Viking press attachment to do more neutral work, but I need to keep using the straight bar. Thanks!

[@ChristianDurusTelamon]

@Hulknutz 911 My surgery was almost 2 years ago now - went back to PT a second time after I was still having issues and both the PT and the surgeon told me it was as good as it was going to get. Strength is back fully, but it is completely locked one way (how you would move arm to squat) and somehow also affects supination and pronation of the hand.

[@shadowshape100]

Love the video man keep them coming pls

[@noahripstein]

after untamed strength go to supertraining! they would definitely love to have you and its great exposure on Mark's channel! I really hope you see this and I really hope that works out!

[@coolestgyever531]

Unfortunately I tore my pec pretty bad last September doing wide grip bench getting up to near max sets of 5. Took me this long to get back where I was.

[@UniqueApex]

I need to move to Maryland.

[@zahidakonmehedi]

Yay, New program

[@R0krSam]

Great vid Brian. A question, when I press with a closer grip I tend to feel some discomfort in my shoulder. Am I doing something wrong or is it simply so for the closer grip (in terms of putting the shoulder to higher stress)?

[@soulveiw]

When you do close grip you have to bring the bar down lower on your chest otherwise you'd be flaring your elbows

[@connerluttig8642]

If you are not tucked properly it can pull your shoulders out of retraction easier. There is a bigger moment arm on your shoulders because the bar is lower on your chest. Just keep those shoulder blades together and back and it should feel better.

[@dreadPirateRoberts18]

Fun drinking game: take a drink every time Brian says "Stick" as a verb, over a more appropriate word. Example: "...that way you can stick the bar in your hands better", "...then you can stick your arms really wide".

[@jayc8442]

Think must people would make this a 20 minute video. But with your speed talking you cut it down to 11 minutes. Go info fast! I like that

[@mattfolkerts3277]

Instant like fore that intro

[@Davies4Fifa]

watching your vids makes me wanna go to the gym. you always make me feel like im slacking somehow haha

[@firmans12]

Hey brian thank you. This is exactly my problem. But when I always tried the best grip like u told me. The bar feels like it will fall forward.

[@Oc_Twenty]

how about a beginner strength program\? often for us its difficult knowing where to start with all the conflicting info out there. cheers xoxo

[@satricon]

OOHHH!!! you hanging out with omar, silent mike AND thrall?! KZbin will be complete!

[@PrimeMatt]

Great video

[@jessejive117]

I did bench 300 one time and it looked pretty dang good and I’ve gotten 265 for five reps since then but I probably couldn’t even do 275 now but my point is I never did anything for my triceps isolated do you think I missed out on a lot of weight not doing that?

[@funky12374]

hey brian do you take bcaa?

[@johnscards4633]

Wide grip bench kills my shoulders. Im pretty tricep dominant, so all my benching is close grip. My triceps look great.😂🤣

[@ItsTheMunz]

if it's flat bench close(r) is the only way and safe(est) way

[@jamesward2327]

Close grip bench has helped me alot with strength and stability with my regular bench press ,but it hasn't seemed to work with my strict overhead press though. Should I train different grips with my ohp also?

[@mr.d_88]

When I deload or do high volume work I try to mix my grip up in each set. Like 5 wide, medium, and close.

[@CyberdarkHellKaiser]

"if you're gonna punch somebody you are never gonna punch them like this" Proceeds to show a leopard paw as I sweat nervously in Kung Fu

[@alexproboi]

You got great strongman vids. Are you gonna branch out to MMA vids anytime soon?

[@moefapie]

Brian I got to ask you a huge favor, i have a serious problem with my left shoulder and 2 years of specialist, bio, physio, you name it could not fix it, and i miss lifting so fucking badly. I followed your recovery and was wondering in your experience if there are 1 or 2 solid exercises that i can do while doing a normal program? (note it should be impossible for me to get the form wrong, because i dont know when my shoulder is seated correctly)

[@billellis2507]

i love your dog

[@grimm4990]

"bringing my grip in helped me substantially on my brench press"

[@tomk3478]

Me after having a crappy day benching. "Let's see what Brian has up for today." Brian has video about ways to improve your bench. Seriously, it's like he's seeing into my future!

[@eliryan5070]

Beautiful Rhodesian

[@dontreadmyname4396]

good vid ma boi brian

[@valdeviscosa9859]

Is that a Rhodesian Ridgeback at the start? :0

[@davet8134]

We need to bottle some of that energy you have

[@stefantanase5102]

Power!

[@stamatisvragas7720]

Guys, Im 16 years old are my bones going to get wider? (Im talking about clavicles etc.)

[@alekshatz6325]

μπορει, δωσε βαση στις πλατες του πατερα σου, θειων σου, η παππουδων σου.. πανω κατω αυτες ειναι οι προοπτικες σου. εναλλακτικα αλλαξε προοπτικη, ειναι χαζο να σε απασχολει πολυ. μπορεις να κανεις τρομερο σωμα με καθε γονιδια, για να μη πω αθλητικα που αναλογα το αθλημα μπορει να θες και πιο κλειστες πλατες

[@alekshatz6325]

or try human growth hormone

[@signs80]

Yes probably, the bones of your limbs probably wont but the clavicles will. My clavicles grew 1-2 inches between age 16 and 22

[@rej3kt]

That's going to be a collab and a half...

[@pastoryoutube6682]

First, oh wait, KZbin messed up AGAIN!

[@Crotone79]

Dude what’s your blood pressure at? You seem to be a brighter shade of red these days.

[@alvaro1923]

please Brian, try to speak slower...it's difficult to understand for me...i am a spanish guy

[@jacobhamblin2192]

Hey! Have you tried doing a slowe playback speed on youtube?

[@alvaro1923]

I will try it! Thanks :)

[@DanDeLaiarro]

Hehe! I listen to him on 1.5x playback and he sounds like he is on a wicked preworkout kick! :)

[@alvaro1923]

hahahaha

[@masterchief4868]

Haha my man I am Spaniard and Brian's English is pretty understandable. You gotta get some practice.

[@keiferpantke669]

KONA HAHAHAHAHAHAHA!!!! I LOVE YOUR DOG!!!

[@Doing_It_Wrong]

Actual convo related to this vid: Guy1: >Proceeds to warm-up for the bench >Gets smooshed by doggo Guy2: bench doggo is good doggo Guy3: How much can you kona press? Guy 2: one good boi Guy4: Working my way up to bodyweight on goodbois

[@daniel59413]

Cona is hilarious hahaha :)

[@chaina357]

The Ridgees

[@brunoherrera2574]

Kaioken!

[@kennyo6582]

best gym dog ever...rhodesian ridgeback.

[@soulution24]

Every Brian Alsruhe video I but the speed to 0.75

[@smilsmff]

I noticed that,, when i tried to pull my traps up and shoulder blades in and lifted bar off rack i rocked my now narrow body and almost killed myself , the entire thing about this No one ever explains hey look i am at this Gym and my equipment is adjustable and has safety racks,,,etc ,SO I can do this easily, I found that if you go to Angled smith machine at" ACME GYM" you will find it easy to tuck back and get body set under bar, and use more then 45 #s over normal bench

[@ogre36]

Brian, you do a lot of bench press considering you compete in strongman.

[@snazzysoundz]

I mean, his max push press is 400 lbs and i think strong triceps help with any press, that's his philosophy I think

[@ogre36]

Liam McShea I’m just saying he seems to have a high ratio of bench press training considering in strongman nearly all pressing is overhead ;and of all pressing movements, bench is not the best for maintaining shoulder health.

[@snazzysoundz]

@@ogre36 yeah yeah dude I totally know where you are coming from, and I do agree he does a lot of bench. I think he has a video where he explains why, I was just paraphrasing parts of it

[@JacobPuthoff]

Came here to learn about bench... turns out I've been punching wrong.

[@daniel224nl]

lmao just changed my grip today and hit my previous PR for a triple