Wide Grip Bench

Additionally research showed a large difference in the amount of triceps activation with the 1 5 biacromial distance grip so not only is a wide grip an injury risk but it s a performance reducer. Research has demonstrated in a one rep max bench press test that there s no difference in the pectoralis muscle recruitment with a wide bench press grip. Top power lifters do use a wide grip.

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The wide grip bench press is a compound exercise targeting the chest and to a lesser extent the triceps.

Wide grip bench. When you do less range of motion you perform less overall work. Subscribe to our newsletter and receive our 31 page ebook dominate the bench press completely free. The wide grip bench right clearly cuts off 2 3 of rom compared to the narrower grip. Because the range of motion has been shortened you re getting deeper with the bar for the same amount of shoulder rotation.

The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. You can bench more with a wide grip. A wider grip also allows us to get closer to the shoulder before impingement starts to occur. The amount of work is defined by multiplying the force with the distance it needs to be applied over.

In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits. A common option for bench pressers is a position about halfway between the close and wide grips. Many lifters find they can handle more weight going wide than with narrower grips. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar.

A wide grip on the bench works your outer pecs more. Like most broscience there is fact in there. I saw this dude on youtube who benches 700lb and his grip was wider than a hummer parking space. For most people this is the most comfortable width.

Here your forearms are about perpendicular to the floor when the bar is in the bottom position. All viewers are advised to consult their physician before beginning any exercise and nutrition. Watch as dt shows you how to do wide grip bench press to get the most of your workout. While the wide grip bench press does effectively emphasize both the chest and the shoulders specifically the anterior deltoid shana verstegen an ace certified personal trainer and trx master trainer reminds that safety is always key.

A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press. 2nd bench day solution program.