The standard bench press benefits are undeniable: Nearly every split routine includes the regular bench press and possibly a few other chest exercises to finish the workout like dumbbell flyes or the incline bench press. Here are some tips to help you maximize results: If youre shooting for raw power and improving your 1-Rep Max, lift in the 3 to 5-rep range. Unless you have a history of shoulder injuries or your shoulders feel a bit iffy when you attempt wider grip upper body exercises, theres no harm in adding this exercise to your routine. So, start with a traditional bench grip for a month. As you breathe in, come down slowly until you feel the bar on your middle chest. Repeat the movement for the prescribed amount of repetitions. the best muscle recruitment. The main reason is that you are moving the muscle through a greater range of motion. So, heres a quick how-to guide for the wide grip bench press: A word to the wise: Use just the bar the first time you try the wide grip bench press to get the hang of the motion and teach yourself proper form. In this exercise, we shine the spotlight on the wide grip bench press to find out whether its a good option to include in your training program. This small tweak reduces the lift's range of motion, which places a bit more focus on the outer portions of your pecs, particularly the upper-pec muscles called the clavicular head. Stick with a medium to narrow grip on your incline bench work. However, if you are doing the bench press to work for as many muscle groups as possible, then a narrower grip will allow you to hit all three key muscle groups. 
As you probably know, a narrow grip bench press places maximum stress on the triceps to the exclusion of the pectorals. To avoid this, start by taking your hands out by just an inch wider than normal. Step 2: Push the weight up off the rack, and bring it to the ready position directly over your chest. You can make wide grip bench presses your main focus, but adding in these other exercises will build better overall chest musculatureleading to better strength, size, and shape. People who already have a lot of muscle mass in the chest, delts, and triceps will do better with a moderate grip. When performed correctly with sufficient weight, youll mitigate the potential risks and see big gains in your chest size and strength. Based on what we have discovered so far, we can now answer the question about whether or not having a wider grip for bench pressing will make you stronger. Its not that the wide grip bench press is reserved for the pros. With less range of motion, you'll be putting more weight and torque on your shoulder joints when you use a wide grip. Sculpting a thick, wide chest means targeting your pecs (and every minor surrounding muscle) in every which way possible. Only use a wide grip flat bench press position on your flat bench lifts. If youre looking to max out your 1RM, it should be your go-to. Why You Should Do the Wide Grip Bench Press.
Most guys will never experiment with different bench press grips, because why should they? A normal bench press highlights the pecs and deltoids as well, but the triceps also take the brunt of the stress while acting as a stabilizing muscle. Then, incorporate it into your weekly workouts and see the results. Some guys make the mistake of forcing the same touchpoint as they were using on the narrower grip. 
You may have noticed that a lot of competitive bench pressers use a wider grip than you normally see in the gym. The shift in muscle activation between the standard bench and wide grip bench press can complicate your workout. The shorter ROM can throw you off, and the shoulder torque is undeniably awkward. If youre going to add the wide grip bench press to your chest routine, your best bet is sticking to the standard variation with a barbell and a bench. In addition, the wrist is in a less desirable position to transfer force to the bar. We know youve heard that one before. Check out our review of the SBD weightlifting belt and see if this belt can take your bench numbers to the next level. It's solid, it's stood the test of time and it's grown a ton of branches. As good as the wide grip bench press is for targeting your pecs, its not the ONLY exercise in your arsenal. Read more. Also, beware of letting the bar drift too far forward. Below, were going to take a deep dive into the Wide Grip Bench Press, looking at the science of why its better, the benefits and risks of the wider grip, and the advice that will help you nail the form all day every day! 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. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7. If no spotter is available, then be conservative with the amount of weight used. However, the wider grip places greater emphasis on the pectorals and less on the delts and triceps. Want to make the most of your wide grip bench presses? Though it's not a world-shaking difference, two well-respected studies a 1995 article in "The Journal of Strength and Conditioning Research" and a 1992 piece in the "Journal of Applied Biomechanics" -- report that a wide grip might just enable you to increase your load capacity by 5 to 7 percent. A 2021 study took that kinematic analysis a step further, looking at the specific movement created by using the close, regular, and wide grips. When your bench press is viewed from the side, a wide grip will allow the elbow to be more stacked under the bar in the bottom position of the movement. The exercise is an excellent one, and very easy to follow through from start to finish: Step 1: Lie on your back on the bench (start with flat), and reach up to take the bar in a regular grip. Want to lift even more weight faster? Thats why hes our resident fitness expert. Its a simple movement that anyone can do, which is what makes it such an excellent choice for your resistance training. This study found that wide and medium grips led to better force generation (participants benched 5-6 kilograms more). Should you completely phase out the traditional bench press from your current routine and replace it with the wide grip bench press instead? His favorite food is lettuce-leaf steak tacos though hell admit to a love of hot wings if you leverage the right pressure. Using the wide grip can help to build sheer size and raw power in your chest. Have you seen results from going wide, do you like to keep it standard, or are you on team narrow grip? So you might just get invited to the gun show after all. Its an exercise perfect for maximum efficiency and results! The more muscle you have, the more strength potential you will accrue. This results in greater overall work per rep. As a result, you will notice the immediate benefit that you can get one or two more reps with a wider grip than you could when pushing that same weight with a medium grip. Whenever you do a bench press, regardless of the angle used, you are working three key muscle groups: The degree to which each of those muscles is activated depends on the angle of the bench, the width of your hand distance, and the range of motion through which the bar travels. Training your shoulders and triceps will lead to better overall pushing strength, enabling you to lift more when it comes time for wide grip bench presses. With the wide-grip bench presses, there is a higher risk of shoulder instability (particularly in the anterior deltoids), which can lead to a greater rate of shoulder injury. Slide your hands farther apart, and you get more focus on your chest at large. So, why does the wide grip bench press seem so much harder? If you can arch your back well on the flat bench, go with a wide grip, especially if your goal is to move as much weight as possible. The wide grip (WGBP) and close grip (CGBP) presses are two completely different ball games, but well group them together because theyre the alternative grips in this scenario. Now, slide your hands 3-5 inches outward, toward the weight discs. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss. For example, compare squatting at a 45 angle versus dropping down to a complete 90 bend. Thats because the wider grip puts the stress almost exclusively on your pectoralis major and anterior deltoids. The more time you spend at the gym, the more you notice the unique training styles of other gym goers. This allows you to better transfer force while placing less stress on the triceps and producing greater leverage. 
But, as the study summed up, we recommend the use of a wide grip on a flat bench during high load hypertrophy training to bench press athletes.. 3. By entering your email address you agree to receive emails from Noob Gains. Because the focus of the movement is mostly on your pectoralis muscles, there is a greater risk of overloading the muscle (with too much weight) and tearing connective tissue. The close-grip bench press can put a strain on your forearms and wrists, and many people find that they prefer the wide grip to the medium grip because it feels more comfortable or natural for their wrists. If you are training the bench press as a chest exercise, I recommend varying your grip between a wide, medium, and narrow grip bench press in your workout routines. The amount of torque generated by the shoulders is 1.5x greater with the wide grip bench press, which can increase the risk of injuries. In another 2020 study, the scientists found that no significant differences between the grip widths (wide and regular) were observed in regards to reliability and effectiveness of the bench press. Now, you might be wondering, Well, what else is there?.
Read more: What Are the Benefits of Bench Presses? But changing your grip on the bar, even by a few inches, can also dramatically impact your results. In other words, the wide grip bench press can only enhance workout efficiency! Floor Press Vs. You may notice that Ive listed shortened bar paths in both the Pro and Con columns. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. Narrow Grip Bench Press, ExRx.net: Common Resistance Training Mistakes: Force Vector and Alignment Errors, Tony Gentilcore: Five Ways to Make Bench Pressing More Shoulder Friendly, University of Michigan: Biomechanical Analysis: Wide vs. Breathe in as you lower the bar toward your chest, making sure to keep your elbows perpendicular to the rest of your body. As the study concluded, when the goal is to lift as much as possible during 1-RM bench press attempts among recreationally trained males, our findings suggest that bench pressing with a wide or medium grip width may be beneficial.. The wide grip bench press is, without a doubt, one of the best chest-focused exercises you can do. Translation: Its much harder to read your body. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Many lifters find they can handle more weight going wide than with narrower grips, although it's also worth noting that plenty of banged-up lifters have said benching with a wide grip may also have contributed to their shoulder injuries and pain. A complete chest exercise routine, in addition to the flat bench press, should include the following exercises in your training routine: The wide grip bench press allows for a reduced range of motion. Where Youll See the Results of Your Wide Grip Bench Press, How to Perform the Wide Grip Bench Press to Perfection, How to Maximize Results With a Wide Grip Bench Press. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Copyright 2010 - 2022 Fitness Volt IBC. You also need to know that, when you move from a medium to a wide grip, your contact point on the chest will change. So, heres an in-depth guide explaining all there is to know about the wide grip bench press! When you increase your grip width to the extent that your wrists are beyond your elbow position, your force transfer is actually decreased. If your grip is too wide, you risk reducing your range of motion a bit too much, which will decrease muscle engagement and could lead to improper execution of the exercise. Its 100% fine to leave a few inches between the bar and your chest. With more focus on the chest and less strain on the triceps, youll find that there is less risk of exacerbating existing elbow injuries. Back in 2019, a study found that the width of the grip was less important than the tempo of the movement. So, adding the wide grip bench press to your routine can possibly trigger more chest growth! The wider grip transfers force to the bar less efficiently. With a bench press, the weight is loaded directly above your chest, and your pecs, shoulders, and triceps work together to lower and raise the weight. And when you look up to the pros, like Arnold Schwarzenegger, who could bench 500 pounds in his prime, you cant help but wonder why your bench is lagging so much. In the end, these two factors will probably cancel each other out. Moving at a steady rhythm led to the best results, regardless of grip width. ), Burn Evolved Review: Ingredients, Side Effects, & Results, Whats in Sagis BOD Exclusives? Your email address will not be published. Well, it often comes down to bar speed (or lack thereof). She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. If you make too dramatic a change in bench press grips, you will probably find that your poundage will go down as a result of the unexpected increased load on the pectorals. The 25% less distance between the bottom and the top of the rep requires far less energy, allows for more reps per set, and can help you add plates to the bar. If you are new at this exercise, it is advised that you use a spotter. Now, aside from being able to brag about adding an extra few plates to the bar, lifting heavier has another crucial benefit that we think youll appreciate: Putting your pecs under increased stress will cause more microtears with each workout. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar. You might find yourself halfway through a rep with no safe way to rerack! Jumping from a traditional bench grip (shoulder-width apart) to an extra 8 between your hands is a huge change and requires time to adjust. Sculpt Nation Turmeric Black Review: How Good is it? The focus of the wide grip bench press is on your chest, but your shoulders and triceps are both recruited for the movement as well. The 4 Steps to Build Noticeable Muscle Definition (without Turning Your Life into a Dumpster Fire!). Shifting to a wider grip doesnt necessarily mean better bench press formits a small change that can lead to subtle improvements, but not a night-and-day difference from a regular grip bench press. When you have a moderate bench press grip width, the wrist is stacked more directly above the elbow. There have been a surprising number of studies on the bench press, and how to optimize hand placement and grip to recruit maximum load. So, the wide grip produces greater chest muscle activation. This allows for a more natural range of motion with fewer sticking points than on a moderate grip bench press. For maximum focus on your chest, shift to a wider grip.
Start off with two chest workouts per week, then increase as your body grows accustomed to the load on your muscles. If lack of shoulder mobility is an issue for you, keep your grip less than 1.5X shoulder-width distance.
wide grip bench press form
