Wide Grip Bench

The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. Since i started benching this way i ve drawn some funny looks. However a recent review of existing literature on the subject published in the strength and conditioning journal found that the amount of torque in the shoulders when performing a wide grip bench press is 1 5 times greater than when performing a narrow grip one.

crazy bench press bench with planter box children s bench plans commercial park bench bench seat pad cushions black wooden bench outdoor composite glider bench brown leather storage bench

Pin On Lifting Weights

Best Arm Exercises For Great Results Weight Training Guide

Bench Accessory Day 125kg 3 Sets 8 Reps Wide Grip Accessories

Bench Press Grip How Wide Should Your Bench Press Grip Be

Wide Grip Decline Barbell Bench Press Bench Press Bench Press

Bench Press Form Wide Grip Vs Narrow Grip High Intensity

A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press.

Wide grip bench. All viewers are advised to consult their physician before. A wider grip also allows us to get closer to the shoulder before impingement starts to occur. Here your forearms are about perpendicular to the floor when the bar is in the bottom position. 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.

While the wide grip bench press does effectively emphasize both the chest and the shoulders specifically the anterior deltoid shana verstegen an ace certified personal trainer and trx master trainer reminds that safety is always key. My bench grip isn t super wide or narrow somewhere in the middle works fine. The downside of the wide grip. The amount of work is defined by multiplying the force with the distance it needs to be applied over.

The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar. I start with my hands just wider than my shoulders and push straight up engaging shoulders chest and finally lats at the top of the movement. Watch as dt shows you how to do wide grip bench press to get the most of your workout. A common option for bench pressers is a position about halfway between the close and wide grips.

The wide grip bench press is a compound exercise targeting the chest and to a lesser extent the triceps. As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics. The wide grip bench right clearly cuts off 2 3 of rom compared to the narrower grip. In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits.

For most people this is the most comfortable width. Because the range of motion has been shortened you re getting deeper with the bar for the same amount of shoulder rotation. When you do less range of motion you perform less overall work.