When exercising, it is important to use a wide grip to increase pectoral muscle activation and reduce deltoid and triceps muscle activation. The wider the grip, the greater the bench press results will be because both grips produce maximal force through an increased range of motion.
A narrower grip can actually decrease your performance in certain exercises such as the bench press because you are not able to create as much force with your muscles. By using a wider grip throughout your workout routine, you will see better gains in strength and flexibility across all of your major muscle groups.
What Does Wide Grip Bench Press Work?
Research has shown that a wider grip during bench press can lead to more pectoral muscle activation, while reducing deltoid and triceps muscle activation.
This creates an increase in the amount of weight you can lift, since these muscles are working harder. Experiment with different grips to see which one gives you the best results for your bench press training program.
Keep your hands as wide as possible without gripping too tightly or allowing your fingers to drift apart. Bench Press like the pros by using a wider grip.
What is Wide Grip Bench Press good for?
Wide grip bench press is good for building mass and strength in your chest region. The wider grip puts more emphasis on the larger muscles of your chest, which leads to better muscle recruitment and increased stability during the lift.
Taking a wider grip increases the difficulty level of the exercise while also promoting better shoulder positioning at the start position, leading to greater overall movement efficiency. By using a wide grip you can focus on bigger muscles with less range of motion, resulting in more effective workouts that target denser tissue.* This may not be recommended for individuals with joint or spine issues as it could increase instability.
What muscles does Wide Grip Bench Press work?
Wide grip bench press is a great exercise to work the pecs, and it also engages other muscles in the chest region. This muscle-building move will focus on your pectoralis major, anterior deltoids of the front shoulder and triceps.
The wider grip makes this movement more challenging, so be sure to use weights that are appropriate for your strength level when performing this exercise. If you’re new to wide grip bench press, start with lighter weight until you feel comfortable with the technique before gradually adding more weight as you become stronger.
Always warm up and stretch before beginning any workout routine — doing so will help improve your performance and prevent injury
Is it better to bench with a wide grip?
It is better to bench with a wide grip if you want to improve your power output and bench press development. A wider grip makes it easier for you to keep your shoulders in the correct position, which will result in greater power production.
Bench pressing with a wide grip is more efficient because it gives you more leverage when lifting the barbell off of the ground. If you want to make serious gains on your bench press, adopting this technique is essential. Make sure that you have a pair of grips that fit well before starting any training program – these will determine how successful you are in reaching your goals.
Is wide grip bench better for chest?
If you’re looking to target your chest, a wide grip bench press may be the better option than other exercises like incline dumbbell flys or push-ups. The American Council on Exercise study found that this exercise results in more muscle activity in the pectoralis major than any of the others studied.
So if you want to maximize your results from targeted chest training, try using a wide grip bench for your workouts. Make sure to find an appropriate weight and perform proper form when using this type of equipment so you don’t injure yourself unnecessarily. Follow these tips for safe and effective use of a wide grip bench press, and see improvements with regular use.
What bench grip is best for chest?
The traditional bench grip is the most common and offers a nice balance of comfort and control. For most people, the traditional grip allows them to move the most weight with ease.
The traditional grip provides a good combination of speed off the chest and range of motion,” Bonvechio says. If you are looking for a stable, comfortable bench workout, this is the best option for you.
Should I bench with a wide or narrow grip?
The wide grip position will emphasise the chest and shoulder muscles whereas the narrow grip position will place emphasis on the triceps muscles. Wide gripping is more beneficial for those who bench with a wider stance, whilst narrower gripping may be better suited to athletes or individuals with a narrower stance.
Overall, whichever grip you choose should result in greater muscle development through your chest and shoulders as well as increased stability when benching heavy weights. Make sure to experiment with different grips until you find one that feels most comfortable – there’s no wrong answer.
What is the safest grip for bench press?
The closed grip is the most secure way to bench press, and it prevents the bar from falling on your chest. To perform this grip safely, place your thumb on the opposite side of the bar from your fingers.
Keep a strong shoulder and core while pressing with this grip to achieve maximal results. Make sure you have good form by practicing regularly at a safe gym before attempting this move in competition. Be aware of other people around you when performing bench press exercises – accidents do happen.
Frequently Asked Questions
How many reps should I do for bench press?
Start by trying five to eight sets of three reps each, and then work your way up as you become more experienced.
Does close grip bench still hit chest?
While the conventional bench press is primarily a chest exercise that also trains the shoulders and triceps, the close-grip bench press is primarily a triceps exercise that also trains the chests (especially the upper portion of the chest).
Does close grip bench build chest?
Do a close grip press. To increase the intensity, use more weight or perform multiple sets of 10-12 reps with medium-heavy weights.
What’s harder close grip or wide grip bench?
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.
How can I increase my bench strength?
Use chains to build explosive power. Use a variable resistance system to increase strength. Lift heavier with lower reps.
Should bench press touch your chest?
Bench press with a focus on your chest. Don’t move your arms too much or you’ll wear yourself out in the lower portion of the lift.
Why is my bench press so weak?
If you’re weak in the bench press, it’s either because your muscles are too weak to generate force at the bottom of the lift or you have inefficient technique. Check out our article on how to improve your bench press for more information.
Why do bodybuilders not bench?
There are many reasons why bodybuilders do not bench. Some may have stronger muscles and can bench more weight than others, while others may prefer to use other types of exercise machines or adapted exercises that don’t require a lot of time in between sets. Ultimately, it comes down to personal preference.
A Wide Grip Bench Press is a type of bench press that uses a wider grip than standard. This allows you to lift more weight and will help increase your chest and tricep muscles.
I am a supervisor at The Wright Fit, and I am always looking for ways to help my team members grow and develop. I have been in the fitness industry for over 10 years now, and I love it.
I started out as an aerobics instructor in 2008, then became a fitness specialist, and finally became a personal trainer. In the past few years, I have been focusing on strength training and functional movement.
I have been teaching classes at The Wright Fit since 2016.