What does wide grip bench press work?
3 min read
Asked by: Dani Payne
The Basics This exercise puts most of its focus squarely on working the pecs (specifically the pectoralis major, or “lower pecs”), but the upper pectoralis major, the anterior deltoids of the front shoulder and the triceps are also engaged as synergists — muscles that help other muscles complete a movement.
What is wide grip bench press good for?
By taking a wider grip on the bench press you lift less range of motion, recruit the larger musculature of your chest, and can better set your shoulders in the start position, which increases stability throughout the entire movement.
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.
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.
What bench grip is best for chest?
The traditional grip is the most common grip used for Benching, and it offers a nice balance of comfort and control. For most people, the traditional grip allows them to move the most weight. “The traditional grip provides a good combination of speed off the chest and range of motion,” Bonvechio says.
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.
Why do bodybuilders use suicide grip?
Lifters use the suicide grip because they say it places their wrist in a better position, keeps their shoulders safer, and allows them to activate their triceps more. While these are valid reasons, the suicide grip poses several cons, which can be avoided by using a normal grip.
Is bench enough for chest?
The bench press is good enough for your chest if you’re an advanced lifter, a lifter with time restrictions, or someone who struggles with recovery. But, lifters who are weak at the bottom of the bench press, have physique goals, or are just starting out, should include additional chest training.
Should the bar touch your chest when benching?
To Touch or Not to Touch
The barbell should lightly touch the middle of your chest when performing the barbell flat bench press. By touching the bar to your chest, you ensure a full range of motion, which, in turn, activates more muscle fibers.
How can I bulk up my chest fast?
The 7 best bulking chest exercises are:
- Flat Barbell Bench Press.
- Incline Barbell Bench Press.
- Floor Press.
- Dumbbell Bench Press (Incline or Flat)
- Dumbbell Flye (Flat or Incline)
- Dips.
- Deficit Push Ups.
How much a gorilla can bench press?
4,000 lb
A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.
