Grip Width Bench Press
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A wide grip bench press is considered a grip that is 1 5 2x the width measured between your shoulders.
Grip width bench press. Remember impingement is going to happen at a particular degree of shoulder rotation given a certain amount of shoulder abduction shoulder abduction is the degree to which the elbows are flared. The grip we use when we bench ultimately determines which muscles work the hardest. One study has found that the wide grip bench press causes a greater hypertrophy in all major muscles compared to the narrow grip.
Research has demonstrated in a one rep max bench press test that there s no difference in the pectoralis muscle recruitment with a wide bench press grip. The wide grip bench press allows you to maximally recruit the pec muscles which are responsible for producing maximum force off the chest. The hands should be slightly wider than shoulder width.
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. 90 degrees being completely parallel to the bar. For most people this is the most comfortable width.
Additionally research showed a large difference in the amount of triceps activation with the 1 5 biacromial distance grip so not only is a wide grip an injury risk but it s a performance reducer. A standard bench press is done with your grip about 1 5x your shoulder width and your elbows flared to about 45 degrees like so. Standard bench press grip width and elbow flare.
A common option for bench pressers is a position about halfway between the close and wide grips. The bench press is a king among jokers when it comes to barbell exercises.
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