Bench Press Wide Grip

The wide grip bench press is a compound exercise targeting the chest and to a lesser extent the triceps. In comparison the wider grip bench press will push the body to involve more muscles in the exercise which translates to a greater engagement of major muscles such as the pectoralis major. A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press.

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The amount of work is defined by multiplying the force with the distance it needs to be applied over.

Bench press wide grip. One study has found that the wide grip bench press causes a greater hypertrophy in all major muscles compared to the narrow grip. When you do less range of motion you perform less overall work. Here your forearms are about perpendicular to the floor when the bar is in the bottom position. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar.

As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics. For most people this is the most comfortable width. 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. 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.

A common option for bench pressers is a position about halfway between the close and wide grips.