Bench pressing with wide hands provides more stimulus to the upper pecs and inner to outer pecs compared to bench pressing with narrow hands. Moving your hands in and out on the bar allows you to direct stimulus from the upper-to-lower pectoral region, which is important for developing muscle mass in these areas.
Directing stimulation from the upper-to-lower pectorals divides them into their width, making it easier for you to target each individual part of your chest while bench pressing. Pecs are divided by their width when Bench Pressing: wider pecs respond better than narrower ones when stimulated because they have more surface area on which force can be applied effectively during a workout session.
Does Putting Hands Further Apart On Bench Press Increase Power?
Place your hands shoulder-width apart on the barbell, with palms facing down. Direct stimulus from upper pecs to lower pecs or inner to outer pecs by moving your hands in and out quickly.
Pecs are divided by their width: wide shoulders will work more muscles than narrow ones, so use them. Do three sets of 12 reps per side for a total of 30 bench press presses
How far apart should your hands be when doing bench press?
When doing a Bench Press, it’s important to position your hands inside of shoulder-width apart for the best range of motion. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep.
For a more difficult workout, try using an outside shoulder grip instead of the close grip for greater resistance and caloric burn. Experiment with different hand positions on bench press sets until you find one that feels challenging but still comfortable enough to perform multiple reps consecutively without fatigue setting in
Does a wider bench grip make you stronger?
Wide grip benches can help you build strength in the pec muscles and improve shoulder stability, if you move your grip out slowly over time. You’ll need to work on increasing the size and strength of your pec muscles before using a wider bench press grip.
Start with a small increase in your grip each week until you reach one finger width at a time, then continue to increase as needed. Make sure that your shoulder stability is strong before trying this type of bench press exercise; practice regularly to be safe.
Remember: always warm-up properly before starting any new workout routine.
How do I increase my hand power for bench press?
To increase your hand power for the bench press, start by strengthening your triceps. A shoulder-width grip will help you maintain stability and avoid injury while pressing.
Lower to just below your chest before pressing back up; keep your elbows close to your body for added strength and control. Keep a strict tempo – slow down if you find yourself struggling with the weight or finding it too difficult to complete repetitions consecutively
Should I widen my bench grip?
If you’re looking to increase your bench press strength, widening your grip may be the answer. A study showed that a wider grip recruits more muscle fibers than a standard grip, producing greater chest activation.
Widening your bench grip can result in increased strength and stability when pressing weights overhead. Experiment with different widths to find one that feels comfortable for you and maximizes shoulder mobility for maximal performance on the bench press machine or barbell lift.
Always consult with a physician before making any changes to your fitness routine – improper use of this advice could lead to injury.
Is wide grip bench better for chest?
If you’re looking to target your chest with a single exercise, the wide-grip bench press is a great choice. The American Council on Exercise research found that this move was more effective than incline dumbbell flys and push-ups for targeting chest muscles.
To perform this exercise correctly, make sure to use a weight that will challenge your muscles but not cause pain or injury. For maximum results, aim to do this routine at least three times per week in addition to other targeted exercises for your chest muscle group.
Be cautious when lifting heavier weights–you should only attempt them if you have experience performing heavy compound lifts safely and effectively.
Why is my bench press so weak?
You can determine whether your bench press is weak by checking to see if you’re able to push against resistance in the chest with just your arms, and not relying on assistance from other muscle groups.
If your technique is off, there are a few things you can do to correct it. For example, work on having an consistent touch point, lowering the bar slowly and keeping a strong bench press arch throughout the movement.
Incorporate exercises that target your contributing muscles group such as bent-over rows or seated cable row for better chest development overall. Keep training hard even if progress isn’t immediately apparent – eventually weakness will be replaced with strength.
Train smart; don’t overdo it so that you injure yourself instead of improving
Does wide grip activate chest more?
Wide grip bench press can be a great way to work the chest muscles as well as other muscle groups in your upper body. The wider grip will activate more muscle fibers and lead to greater strength gains over time.
When you use a wide grip, it takes pressure off the shoulder joint and allows for heavier weights to be used safely with little risk of injury. One of the primary benefits of using a wide grip is that it gives you an additional range of motion when performing other exercises such as squats or deadlifts
Frequently Asked Questions
Should I bench wide or narrow?
Bbench with a closed grip, while wide-grip bench press with an open grip.
Why does my close grip bench more?
Close grip benches are great for lifters who experience shoulder discomfort with the traditional press. To use a closer grip, place your palms about an inch apart and squeeze the muscles at the top of your shoulders.
Is narrow grip bench 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.
Will close grip bench increase my bench?
2. Improves Bench Press Lockout. If you struggle with locking out your elbows at the end of the bench press, you may benefit from adding close grip bench press into your program. The lockout portion of the bench press is heavily reliant on elbow extension which is controlled by the triceps.
What is the best grip for bench press?
Grip the bar with both hands, keeping your elbows close to your body. When you bring the bar down, use as much force as possible to push yourself off the bench and up into a standing position.
Should I arch my back when bench pressing?
Benching with an arch can help you pull your shoulders back and down more in your starting position keeping your shoulders in that position during the lift. This will help keep your shoulders from moving out of position as you bring the bar down thus reducing your risk of injury.
Why am I strong but can’t bench press?
The more stress, the less time needed between workouts. Remember to include a strong back and hip drive in your routine.
There is limited evidence to suggest that putting hands further apart on bench press actually increases power. However, there are a few potential benefits associated with this technique, such as increased stability and fewer injuries. It’s up to the individual to decide whether or not they find this benefit worth the added effort.
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