Buzz
Next time you’re lifting at the gym, take a moment to examine your barbell. Most of its surface features a diamond-like texture called knurling, which enhances your grip. But if you look closely at the ends of the bar, you'll notice smooth metal rings, or perhaps two on each side. These aren’t just decorative details—they serve practical functions, such as helping you determine the ideal grip width for exercises like the bench press.
Here’s what those rings represent and how they can improve your lifting technique.
If a barbell has two sets of rings, one set is designated for weightlifting, while the other is for powerlifting.
As I’ll clarify shortly, there are two distinct strength sports, each requiring specific markings on the barbell ends. Olympic weightlifting utilizes marks that are 91 centimeters apart, while powerlifting typically features marks spaced 81 centimeters apart.
In a typical gym setting, where competition isn’t the focus, you might find either set of rings—or even both. It’s quite common for gym barbells to feature both sets of knurl marks (or ‘rings,’ as they’re often called). For example, this barbell has both: the inner rings are for powerlifting, and the outer rings are designed for Olympic weightlifting.
For the bench press, your hands should either be on or within the rings.
On a barbell designed for powerlifting, the rings indicate the maximum legal hand spacing for the bench press. These are the inner rings, if your barbell has both sets. As per the International Powerlifting Federation’s technical rules:
The hand spacing for the bench press shall not exceed 81 cm, measured between the forefingers. Both forefingers must remain within the 81 cm marks, and the entirety of the forefingers must be in contact with the 81 cm marks if maximum grip is employed.
The 81 cm markings on barbells are the smooth lines within the knurling, and this rule is the reason why barbells designed for powerlifting include these specific markers.
According to powerlifting regulations, you can place your hands either inside these rings or have them touch the rings. However, it would be considered illegal in competition to position your hands outside the rings. These marks are commonly used in competition judging, and for everyday lifters, they help describe the grip. For example, you might say you bench press 'with pinky fingers on the rings.'
Some federations, like the USPA, might use a different bar for the bench press compared to the squat and deadlift. Still, all bars include the 81 cm marks. While these marks don't play a role in the rules for squatting or deadlifting, they remain on the bar for convenience, as you might habitually place your hands just outside of these markings when squatting.
If you're not a competitive powerlifter, but rather someone benching in your local gym for fitness or fun, there's no real concern. The only difference is that if you grip wider than the rings, a bystander might comment, 'yo dude, that’s a really wide grip,' and they’d be correct.
Even so, most people use the rings just to ensure consistent setup every time. These rings and other bar features are referred to as 'landmarks' because they help create a habit of placing your hands in the same spot each time.
How to use the rings on a barbell to position your hands for the bench press
A simple way to find the right hand position for your bench press is to experiment with different placements and see which one works best for you. If you have long arms, you'll likely prefer covering the powerlifting rings with your hands. Try placing your pinky fingers on the rings and assess whether you can maintain roughly vertical forearms at the bottom of the movement. Once you've tried this, move your hands slightly inward or outward and note which feels stronger or weaker. Pay attention to what feels optimal today, and make sure you have a landmark to help replicate your setup in the future.
By following this process, you've determined the best grip for your regular bench press. For certain exercises, you may intentionally adjust your grip to shift the focus of the lift. Generally, a wider grip engages more chest muscles (your pecs), while a narrower grip reduces chest activation and allows you to concentrate more on your triceps. For a standard bench press, choose the grip width that feels most comfortable. However, for a 'close-grip bench press,' which targets the triceps, aim for a much narrower grip—about a fist's width or two from the smooth center of the bar.
The marks on weightlifting bars serve only as landmarks
In Olympic weightlifting, there are no specific rules regarding hand placement on the bar. However, the 91-cm knurling marks remain standardized on all bars for convenience. Without these standardized marks, there would be a significant gap between the smooth center section and the end of the bar, making it challenging to set your hands evenly and consistently.
This is particularly crucial in the snatch, a lift performed with a wide grip. When I prepare for snatches, I place my hands just wide enough that the skin between my thumb and forefinger touches the rings. If you have longer arms than I do, you might prefer placing your hands a thumb’s width outside of the rings. If your arms are shorter, you might find it more comfortable to position your hands on or even inside the rings.
The rings are positioned identically on both men’s and women’s bars; both bars share the same length and the rings are in the same locations. The only differences between the two bars are the diameter of the handle and the length of the sleeves.
If you're practicing snatches or other Olympic lifts, the only thing you need to remember about the rings is that some of the training bars you use might feature dual knurling marks as mentioned earlier. The rings you're concerned with are the ones on the outside. This knowledge comes in handy when visiting unfamiliar gyms or borrowing a bar that differs from the one you typically use at home.
