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 preferences.
Is wide grip better for benching?
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 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.
Is wide grip bench bad for shoulders?
Research has demonstrated that a wide grip (>1.5 biacromial width) may increase the risk of shoulder injury, including anterior shoulder instability, atraumatic os- teolysis of distal clavicle, and pec- toralis major rupture.
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.
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.
Does wide grip bench build chest?
One study showed that a wide grip, with the hands set at twice shoulder width, recruited double the number of pectoral muscle fibers than when the hands were set at standard bench shoulder width. So, the wide grip produces greater chest muscle activation.
Is close grip bench worth doing?
Performing the close grip bench press promotes overall muscle balance as both muscle strength and gains are increased progressively and simultaneously. This is shown to improve muscle function and symmetry, another common goal for lifters.
Is close grip bench better for chest?
Muscles Worked The bench press is great for upper body hypertrophy. The wider the grip, the more emphasis on your pecs. The closer grip bench press puts emphasis on your triceps, making it one of the best arm exercises for muscle growth and bigger arms.
Is wide grip bench harder?
It’s a misconception that a wide grip bench press is harder, although it might feel harder if you’re lacking strength in your pecs and shoulders. Technically, because the bar path is shorter on a wide grip bench press, you should be able to lift more than with the standard bench press.
Is narrow grip bench 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.
How much weight should I close-grip bench?
That said, most people will be able to close-grip bench press around 80% of the weight they normally use for the barbell bench press. For example, if your barbell bench press one-rep max is 200 pounds, you should be able to close-grip bench press about 160 pounds.
Will close-grip bench build triceps?
Close Grip Bench Presses The close grip bench press comes in eighth as an effective triceps exercise, eliciting about 62% muscle activation. 4 This move also involves quite a bit of the chest, which may be why the triceps don’t work as much as in other exercises.
How many reps should I do for close-grip bench?
Sets and Reps: 4-5 sets of 8-12 or 15-20 repetitions with a moderate to heavy load. Modifications: Tempos, pauses, and partials can be done throughout the range of motion to induce additional muscular damage and hypertrophy.
Should powerlifters do close grip bench?
Powerlifters and Strongmen Powerlifters looking to improve lockout and build tricep strength should look to include close grip benching into their programming. Strongman competitors also do a lot of pressing movements that require strong arms and chest strength which can be built through the close grip bench.
How do you target 3 heads of triceps?
What tricep exercise hits all 3 heads? Diamond pushups are a great way to hit all three heads simultaneously, as are close-grip bench presses, kickbacks, and tricep pushdowns.
Why do I feel my triceps on bench?
To feel the triceps more in the close grip bench we need to ensure we grip the bar with a shoulder-width grip. If our grip is too wide or too narrow then we will not be in the optimal positions to feel the triceps.
Why won’t my triceps grow?
Despite the use of big compound movements like the bench press and close grip bench press, the triceps just won’t grow as much as they should. This is because the lateral and medial head of the triceps are most responsible for extending the elbow under load. This is exactly what these popular pressing exercises do.
How much weaker is close-grip bench?
Key Points: In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force.
Is bench press more triceps or chest?
The Most Important Muscles for Bench Pressing In the close-grip bench press, your triceps are more involved, contributing about 37% to the weight lifted. Your chest and shoulder muscles contribute about 63%.
How do I get huge triceps?
Is bench press enough for triceps?
Key Points: The bench press works the lateral head of your triceps well – even better than tricep extensions. The bench press does not work the long and medial head of your triceps well – but tricep extensions do. Combine bench pressing with tricep extensions to work all heads of your triceps.
How do you hit every bicep head?
Sitting on a bench, grab a dumbbell, lean forward and rest your elbow on your inner thigh just above the knee. Curl the weight up to your shoulder, squeezing your biceps throughout the movement. Repeat with other arm.
Why don’t I feel my chest when doing bench press?
What is this? To get the most out of our pecs during the bench press, we need to ensure we are using them as much as possible to complete the lift, which involves maintaining control off of the bottom position and minimizing the use of momentum to elevate the bar.