How Wide Should My Grip Be On 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. There is no way to isolate the chest on a bench press it is a compound movement muscles cannot be isolated with compound movements. Optimizing your grip for a raw press will not only lead to a greater press it ll keep you on the bench and off the therapy table.

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In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits.

How wide should my grip be on bench press. Knowing how each grip affects the lift can make a huge impact on your training. In this movement the hands are held just 10 12 inches apart to hit the triceps and inner. Then you ll be glad you waited till 9 50pm for that bench. Where you place your hands on the bar when bench pressing makes a dramatic difference to the difficulty of the movement as well as which muscles are being targeted.

Simply measure the distance from the outside edge of both acromial processes. A wide grip bench press is considered a grip that is 1 5 2x the width measured between your shoulders. With your hands just 10 12 inches apart this is similar to what you d use for the close grip bench press during arm training. Should you use a wide grip or narrow grip for bench.

As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics. It hits the triceps dead on and targets the inner pec fibers especially well. The wide grip bench press allows you to maximally recruit the pec muscles which are responsible for producing maximum force off the chest. It s widely known that changing your grip on a bar changes the area you target with the exercise.

The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. When you put your hand wider than your shoulders while doing the bench press you re targeting a completely different area of your pecs than if you were to train with a shoulder width grip or one narrower than your shoulders. 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. Using the ultra wide grip used by geared lifters can lead to stagnation and possible injury.

The bench press is a fundamental movement. How wide should your bench press grip be. It might not sound very functional but just you wait until it starts raining tigers. You lie on your back and push a heavy object away from you.

Grip width only determines how long the rom will be wide grip shortens the rom while a narrow grip lenghts the rom. Also the wide grip might not translate particularly. Close grip first off we have the close grip bench press. Then multiply by 1 5.