Best Bench Press Grip

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. The wide grip is the most movement efficient bench press grip to use in terms of bar path meaning it requires the least amount of bar movement to complete a rep. And the best grip for overall pec development is the one you re comfortable doing again and again.

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More precisely it means that the elbows should be under the bar.

Best bench press grip. In conclusion the narrow grip bench press works best for strengthening the upper arms while producing less strain on the shoulders than other grip variations. This is why many competitive lifters pick a wide grip for the bench press. For most people this is the most comfortable width. They should be over your shoulders at the top and next to you torso at the bottom.

Just as it is with the bench press the best position is to have the forearms directly under the barbell. 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 wider the grip the less distance you have to push the bar to complete a bench press. Therefore a coach or individual should utilise grip variations such as a narrow or even moderate grip bench press during training to reduce stress on shoulders and pectoralis major 2 3.

This could be achieved by incorporating or replacing a preferred wide grip bench press day with that of a narrow or medium grip during early preparatory phases when training volume is significantly higher. A common option for bench pressers is a position about halfway between the close and wide grips. The close grip bench presses is a bench press using a narrow grip. In the military press it s all arms so what you re looking for is the grip rack that puts the arms in the best position to push the barbell up.

Here your forearms are about perpendicular to the floor when the bar is in the bottom position. Not only is it crucial for upper body muscular development but it s an exceptional strength builder. Close grip bench press. But lately some lifters including the greatest bench presser of all time my client jeremy hoornstra have had greater success with a narrower grip.

Setup on your flat bench like you do for the regular bench press. While the wide grip bench press does effectively emphasize both the chest and the shoulders specifically the anterior deltoid shana verstegen an ace certified personal trainer and trx master trainer reminds that safety is always key. But grip the bar with your hands about shoulder width apart. 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.

The bench press is one of the most important upper body exercises in your movement toolkit. Many people think the bench press is just a chest exercise but i m here to tell you that your triceps shoulders back and even your glutes are involved.