What is the best grip width for bench press?
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.
Is it better to bench with a wide grip?
For Targeting Chest Muscles: Wide-Grip Bench Press
Flip over and opt for wide-grip bench presses. As mentioned, you’ll get a superior chest muscle activation with this move compared to the bodyweight exercise. Plus, this hand position recruits the chest muscles more than other variations of the chest press.
Is narrow or wide grip better for bench?
“Narrow grip bench press works your triceps and anterior deltoids more” “Wide grip bench press works your pectoralis major more” “Reverse grip bench press works your upper chest more”
Is wide grip 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.
How wide should Bench Press grip be?
How Wide is Wide? A wide grip is generally considered to be between 1.5x to 2x your shoulder-width distance—with the standard being closer to 2x. However, there are many factors that are going to dictate how wide you can (and should), go. One example is powerlifters: they’re not allowed to go further than 81cm apart.
Is wider grip better for bench?
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 movemen.
What grip is best for benching?
Position: Hands 4 inches outside shoulder-width or wider
The wide grip is the most movement-efficient Bench Press grip to use in terms of bar path, meaning it requires the least amount of bar movement to complete a rep.
Is it easier to bench wide or narrow?
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 join.
Can you bench more with a narrow grip?
A narrow grip is shown to reduce shoulder strain and help lifters to successfully bench a heavier load. Although the triceps are the primary movers, you are still using the chest and shoulders to some degree.
Should I narrow my bench grip?
If the scapula are in proper position with your chosen grip width, you can try widening the grip further and moving the bar higher on the chest. If the scapula are not retracted and depressed, you should consider narrowing your grip to keep the shoulders back and down as much as possible.
Is wide or narrow bench easier?
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 join.
Are narrow benches harder?
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.
Is wider bench press harder?
In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. If your goal is to lift as much weight as possible, you should probably use the widest grip allowed.
Is wide grip bench easier than close?
Which Bench Press Grip Width Should You Use? If your goal is to lift as much weight as possible, you should try out various grip widths and techniques to see which one you can lift the biggest amount of weight in. The odds are that you will be slightly stronger with a wider grip than a closer grip.
What type of bench is easiest?
For beginners, the incline barbell bench press is an easier exercise form-wise, especially with a wider grip. The incline bench press activates as much of the upper-chest muscle as the flat bench press [1].
Is a wider bench harder?
As you widen your grip, the chest muscles are given greater opportunity to participate and now you’re using more muscle mass to lift the same weight, so it is more advantageous (easier).
Why is wide grip bench harder?
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 preference.