Should my bench grip be wider?
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 is the best grip width for bench press?
With your hands just 10-12 inches apart, this is similar to what you’d use for the close-grip bench press during arm training. It hits the triceps dead-on and targets the inner-pec fibers especially well. Here, the forearms are not perpendicular to the floor; they form a slightly acute angle (less than 90 degrees).
Is wider grip better for shoulder press?
If you grip it too wide or too narrow, you’ll limit the amount of weight you can press; however, you should ultimately do what feels best, especially if you have a history of shoulder pain. Sometimes a slightly wider grip will feel better on your shoulders, and sometimes a more narrow grip will feel better.
Does wide grip bench hurt shoulders?
There’s a chance your grip is either too narrow or too wide. A grip that is too wide increases stress on the shoulders. A grip that is too narrow can increase stress on the elbows. Another easy modification—grip width should be no wider than 1 and a half times your shoulder width.
Is wide grip bench 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.
Does wide grip bench work chest?
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.
Is wide grip better for chest?
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.
How wide should deadlift grip be?
The grip width should be adjusted so that the arms (and thumbs) are just outside the knees. A wider grip would make the exercise more difficult as you would have to pull the bar a longer distance. Most Olympic barbells have a set of markings about 8 ¼ inches from the center of the bar.
What’s the difference between wide grip and close grip bench press?
Muscle groups worked: The wider grip of a bench press puts more emphasis on the pec muscles, particularly the pectoralis major. In contrast, the close grip bench press specifically activates the triceps and the anterior deltoid muscles on the front of your shoulders.
What are the benefits of wide grip bench?
A wider grip bench press essentially causes the body to involve more muscles in the exercise, leading to a greater engagement of core muscles and assistors. Compared to a narrower grip, the wide grip engages the pectoralis major more intensely (conversely, narrow grips produce greater activity in the triceps).
Is wide grip or close grip bench harder?
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.