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When you do less range of motion you perform less overall work.
Bench press wide or narrow grip. Because the range of motion has been shortened you re getting deeper with the bar for the same amount of shoulder rotation. A wider grip also allows us to get closer to the shoulder before impingement starts to occur. Bench press narrow grip vs from the classic bench press exercises is a great helper for a classic bench press.
If you find it is the same weight or even more it may be time to adjust your normal grip. The distance the bar has to travel is nearly 25 more with a shoulder width grip biacromial distance. One reason for thinking is that the wider grip decreases the range of motion during the bench press.
Your flat bench working set and your wide grip benching set weights should be close but not the same. A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press. The wide grip bench right clearly cuts off 2 3 of rom compared to the narrower grip.
Narrow or close grip benching is the second variation away from your normal grip that you can add to your program. 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.
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