Difference caused by grip width on bench press?

Asked by: Matt Singh

The wide grip bench press allows you to maximally recruit the pec muscles, which are responsible for producing maximum force off the chest. In addition, a wide grip bench press reduces the range of motion of the movement, which decreases the amount of work required to press the barbell.

Is it better to bench with a wide grip?

With a wider grip, it’s much easier to keep your shoulders in the correct position as the bar comes down to your chest. This will make your power output better, and improve your bench press development.

How does grip width affect bench press?

One study found that the Wide Grip Bench Press places 50 percent more torque on the shoulders than a Bench Press done with a narrower grip. Also, the wide grip might not translate particularly well to athletic competition. In most sports, any pressing is usually done with the hands shoulder-width apart or narrower.

Is wide grip bench better for chest?

Wide-grip Bench Press

A research study by the American Council on Exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle activity in the pectoralis major, making it a more effective targeted chest exercise than incline dumbbell flys or traditional push-ups.

Can you bench more weight with a wider grip?

Because the pecs are a much larger muscle group, you can lift a lot more weight in the wide grip version, so the wide grip bench press will do a more effective job of building overall upper body strength.

Should I bench with a wide or narrow grip?

Conclusion. In summary, the wide grip position will emphasise the chest and shoulder muscles whilst placing a significantly greater stress through the shoulder joint, whilst the narrow grip position will place emphasis on the triceps muscles but also place greater stresses through the wrist joint.

Does narrow grip bench press work chest?

The secondary muscles involved are your chest and shoulders. Using a narrow grip is shown to be a great alternative method to increase upper body pushing strength. Because the chest and shoulders assist the movement, the close grip press has the potential for heavier lift loads and maximum strength gains.

What is the best grip width for bench press?

The wider you grip the bar the more your chest muscles will be involved to produce force. Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences.

How wide should my bench grip be?

Which Bench Grip Width Is Best for Chest Muscle Growth? A wide grip, of around 1.5–2 times shoulder-width (biacromial distance). The wide-grip bench press is an excellent chest exercise and could be a staple of any chest workout.

Why is close grip bench easier?

The close grip bench press is harder than a standard bench press with a medium to wide grip because it challenges the triceps by de-emphasizing the pec involvement in the press. The narrow grip also increases the range of motion and therefore time under tension as well.

Which bench press is the hardest?

Most people are 20 to 30% stronger in the flat bench press compared to the incline bench press. A study on elite bench press athletes found that they were 21.5% stronger in the flat bench press compared to bench pressing at a 25° incline.

Why are dumbbells harder than bench?

You have to use more stabilizing muscles when you use dumbbells, which decreases your ability to lift the larger weight. The bar for the bench press does not require as many stabilizing muscles, so you can concentrate all of your force on the press.