How far apart should your close grip bench be?

Asked by: Dale Hajric

around shoulder-width apartaround shoulder-width apart. They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.

How far apart should my grip be 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.

Where should I hold my close grip bench?

And comfort when performing the close grip bench press the third mistake I want to go over is just your overall positioning at the bottom with the elbow.

How much lower should close grip bench be?

This will depend on your own body and how close you want to go, but staying around shoulder-width (or just slightly under) is usually the safest approach. Going too narrow can injure your wrists, and going too wide will draw focus away from the triceps. 3.

Should you touch your chest on close grip bench?

So don't be afraid to widen the grip a little bit and then just focus on bending those elbows. And coming up don't focus so much on touching.

Is it easier to bench with a wider 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 wide should you bench?

A common option for bench pressers is a position about halfway between the close and wide grips. Here, your forearms are about perpendicular to the floor when the bar is in the bottom position. For most people, this is the most comfortable width.

Does close grip bench build chest?

This position places emphasis on building strength and size in the triceps muscles, as well as the chest. Performing a close grip press is a great way to add variety to upper body and pushing muscle workouts.

Is close grip bench enough for triceps?

Close Grip Bench Presses



The close grip bench press comes in eighth as an effective triceps exercise, eliciting about 62% muscle activation. 1 This move also involves quite a bit of chest, which may be why the triceps don’t work as much as in other exercises.

Why am I not feeling bench press in my chest?

As you lower the bar, keep your back arched, your shoulders down and back, and focus on resisting and pushing with your chest muscles. Keeping your back arched and shoulders back is how you will feel bench press in your chest. Safety is always the number one priority in weightlifting.

How do you get stronger at close grip bench?

The Fix: The simplest way to fix close-grip bench press grip width is to bring the hands above the shoulder joint when in a rack position with the barbell. For most lifters, this is typically the most comfortable position to ensure form is efficient and the width ranges between a 95-100% biacromial distance.

Is close grip bench harder than wide?

Is a Close Grip Bench Press Harder? 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.