Wide Grip Bench Press Benefits

Dips have numerous benefits in terms of strength improvements. As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics. 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.

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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.

Wide grip bench press benefits. When you re doing a bench press your body is supported by the bench that you re pressing against with your back as well as the floor where your feet are planted. It hits the triceps dead on and targets the inner pec fibers especially well. If you d like to do a wide grip bench press avoid lowering the weight all the way to your. A wide grip can strain the shoulder and pecs increasing the risk of injury.

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. Wide vs narrow grip dips. Benefits of using a neutral grip bench press. They form a slightly acute angle less than 90 degrees.

When you do less range of motion you perform less overall work. The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. 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. Be mindful of your grip.

A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press. In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits. Here the forearms are not perpendicular to the floor. The amount of work is defined by multiplying the force with the distance it needs to be applied over.

As with the reasons for why you would want to perform a neutral grip bench press there are benefits that come along with this variation. However a recent review of existing literature on the subject published in the strength and conditioning journal found that the amount of torque in the shoulders when performing a wide grip bench press is 1 5 times greater than when performing a narrow grip one which means that the wide grip comes with a bigger potential for shoulder injury more specifically it will increase your.