Wide Grip Bench Press Hand Placement

The wider the grip the less distance you have to push the bar to complete a bench press. It hits the triceps dead on and targets the inner pec fibers especially well. Minor changes in hand placement can have a profound impact in alleviating or even eliminating shoulder pain.

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Using a narrow hand placement is also easier on your shoulders.

Wide grip bench press hand placement. Here the forearms are not perpendicular to the floor. Bench press grip guide. In fact a narrow hand placement is best for activating the triceps relative to a standard or wide grip.

Once you re comfortable with the standard barbell bench press it s time to explore the many variations. Find out if a wide grip is the right style for you. How hand placement changes the exercise 0 shares share on facebook share on twitter when you re working out in the weight room small changes can make a big difference.

Because the range of motion has been shortened you re getting deeper with the bar for the same amount of shoulder rotation. They form a slightly acute angle less than 90 degrees. The standard bench press hand placement.

This is why many competitive lifters pick a wide grip for the bench press. A standard bench press grip is where you place your hands on the bar about shoulder width apart. One aspect that hardly receives the attention it deserves is grip width in the bench press.

A wider grip also allows us to get closer to the shoulder before impingement starts to occur. 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. But lately some lifters including the greatest bench presser of all time my client jeremy hoornstra have had greater success with a narrower grip.

The wide grip bench right clearly cuts off 2 3 of rom compared to the narrower grip.