Wide Grip Bench Press Benefits
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The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors.
Wide grip bench press benefits. The bench press typically targets the top half of the body. 2x shoulder width distance for wide grip bench press. Martin s concern over the risks outweighing the benefits is supported by a review of research published in the strength and conditioning journal which found that the amount of torque in the shoulders in nearly 1 5 times greater when performing a wide grip bench press than a narrow grip one thereby increasing injury potential.
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. Probably the best of all the close grip bench press benefits is the ability to use it to build muscle and or strength. Here the forearms are not perpendicular to the floor.
In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits. Instead of grabbing the bar in an over hand grip you use an under hand or reverse grip. Find out if a wide grip is the right style for you.
An analysis conducted by lehman 2005 on the muscles recruited in different styles of bench press showed that a wide grip bench press recruits the pec muscles twice as much as the triceps when compared with a shoulder width narrow grip. They form a slightly acute angle less than 90 degrees. Once you re comfortable with the standard barbell bench press it s time to explore the many variations.
Focus on muscle and or strength gains. The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind this technique is a great addition to your workout and the close grip bench press benefits will have you trying it out in no time. There are a variety of grips widths then used ranging from narrow to wide which generally is a form more of body mechanics and what is specifically most comfortable for the person pressing.
The bench press is a king among jokers when it comes to barbell exercises. It hits the triceps dead on and targets the inner pec fibers especially well. A basic set up position such as this one is a happy medium between the tricep busting close grip and powerlifting wide grip.
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