Bench press wide grip vs bench press close grip. There are many styles of bench pressing, but all good techniques start by pulling the shoulder blades together. To get into position, lay back and keep the weights close to your chest. Welcome to the arms race Goodbye shoulder pain- lockout those triceps! The wide grip bench press is useful for maximally engaging the pectoralis major, decreasing the range of motion as much… You’ll likely feel triceps curls working your triceps quite well with a lighter … I will talk about what is good about each upper body exercise. Does it really matter? In the same vain as the wide grip, a close grip hand placement involves bringing your hands narrower than shoulder width. Because the range of motion has been shortened, you’re getting “deeper” with the bar for the same amount of shoulder rotation. (2005). In order to utilize optimal close grip bench press form that maximizes the stress on your triceps while keeping your wrists, elbows and shoulders protected from injury, you’ll want to: Hold onto the bar using a shoulder-width grip and keep your elbows and wrists in line with eachother at all times. Key Points: In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. As far as the setup is concerned, JHB is right; the shoulders are pinched as tightly as they can be. Close. Because of the shorter distance the bar has to travel, dudes using this set-up can usually press a heavier load. Incline Bench. Too Close for Comfort. Close Grip Bench Press. Wide-Grip vs. Close-Grip, Reverse-Grip, and Neutral-Grip Pulldowns. The study aim was to determine relationships between mechanical variables in the one-repetition maximum (1RM) traditional bench press (TBP) and close-grip bench press (CGBP). Quick Comparison Chart Between Close Grip Curl and Wide Grip Curl Narrow Grip Bench Press. The bodyweight of women entering close grip bench press lifts on Strength Level is on average heavier than those entering bench press lifts. How to do close grip bench press: 1- Lie on the bench with your feet flat on the floor. The close-grip push-up is all about the triceps. To insure that the triceps drive the press … Twenty resistance-trained men completed a TBP and CGBP 1RM. Also the triceps are used more in this movement, especially as the grip gets narrower. Found inside... Incline-Bench Press (wide grip) 2 2—4 Decline-Bench Press 3 2—4 Standing Shoulder Press 3 2—4* Upright Row (wide grip) 2 8—10 Upright Row (close grip) 2 ... If you are not doing lat exercises on a regular basis, you are missing out. Admittedly when I started writing this series, I didn’t know what technique variations I was going to write about regarding the snatch. The close-grip bench press is an assistance lift for the bench press done with a narrower grip. Two trials of 5 repetitions were analyzed for each grip type. A wider grip also allows us to get closer to the shoulder before impingement starts to occur. The TBP was performed with the preferred grip; the CGBP with a grip width of 95% biacromial distance. There are some variations of the bench press exercise including the close-grip bench press, wide-grip bench press, incline bench press, decline bench press, dumbbell chest press, and reverse-grip bench press. It hits the triceps dead-on and targets the inner-pec fibers especially well. Twenty (20) women experienced in … 1. Well, if seen from head on that is. The wide grip bench press allows you to maximally recruit the pec muscles, which are responsible for producing maximum force off the chest. Here are some quick tips on the differences between the close grip, regular grip, and wide grip bench press grip widths. Pause for 1–2 seconds at the bottom position. Guys that are built for benching seem to be able to get away with that super wide grip shit I see. So I use the form in the book. Wide grip is really wide. Begin with 4-5 heavy sets of your favorite tricep-dominant press: close-grip bench press, decline bench, dips, reverse-grip bench, or close-grip floor press. Found inside – Page 93Expert Advice Make sure you have good footing and a good grip with your hands, ... or pull-downs Triceps Triceps and chest dips, close-grip bench press, ... All that did/does is make my pec tendons and shoulders hurt. Narrow grip bench press vs wide The main difference between wide and narrow grip on a bench press is the muscle recruitment. It makes the motion more similar to a close grip bench press because the elbows are close together which engages the entire triceps more on the range of the lift. When it comes to close vs. wide grips and underhand vs. overhand, researchers at Penn State put lat pulldowns to the test: Twelve healthy men performed the 4 grip variations using an experimentally determined load of 70% of 1 repetition maximum. Adjust a flat bench to a 45-degree angle or use a decline bench press station. The TBP was performed with the preferred grip; the CGBP with a grip width of 95% biacromial distance. Close-grip vs. wide-grip bench press. Squeeze your chest and triceps at the top of the movement while maintaining a slight bend in your elbows. A wide grip incline bench press is when your grip on the bar is outside of the shoulders. Found insideHe works one or two body parts a day all year, though he increases the ... Triceps: Pulldown; close-grip bench press; line-of-sight curls: overhead triceps ... It’s great to do bench press and military press, but without working your lat muscles, the upper half of your torso is going to look disproportionate. Found inside – Page 286Substitute bench press with incline or decline press, or cross-cable exercises. 2. Modify bench press using close grip instead of wide grip; reduce weight ... Images used from bodybuilding.com . Wide Grip. Found inside – Page 190... 44-45 leg raise to hip thrust , 132 lying triceps extension or cable lying ... 130 chest press , 124-25 close - grip bench press , 129 dumbbell fly ... Use dumbbells that allow you to perform 10 reps. Wide Vs. For maximum hypertrophy, we recommend performing a variety of grip widths and torso angles to stimulate as many fibers as possible. OR TOO NARROW: Using an inside-shoulder- width grip will incorporate your triceps, but this is an anatomically unnatural position that will strain your shoulder joints. Found inside – Page 156... and 2 Exercise Sets Reps Barbell bench press 3 10,10,10 Dumbbell incline bench press 3 12,12,12 Wide-grip pull-ups 3 Failure T-bar rows 3 10,10,10 Cable ... In the hook grip, you wrap your thumb around the bar while using your index, ring, and big finger to pin the thumb to the bar. The study aim was to determine relationships between mechanical variables in the one-repetition maximum (1RM) traditional bench press (TBP) and close-grip bench press (CGBP). Bench Grip and Width. A few wide grip bench press variations (or alternatives) activate the pec muscles directly — just like the wide grip bench press — but in a slightly different way. As I’ve said, wide-grip pulldowns focus mostly on the upper lats (including the teres major). Close Grip Bench Press Benefits. That’s a debate that many disagree on. Close Grip Bench Press For Triceps* Lying flat on your back, grip the bar (about shoulder width as shown in the picture) and lift it from the rack. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. Images used from bodybuilding.com . The average close grip bench press entered by women on Strength Level is less heavy than the average bench press. Found inside – Page 78... lunges 2 20 wide-grip lat pull downs 2 20 close-grip bench press 2 20 bent-over lateral raises 2 20 exercise sets reps dumbbell bench press 3 25 incline ... The degree to which you tuck your elbows will impact elbow extension demands as well. Have a spotter check this for you. When I started out doing the regular ol' bench press, I did all sorts of different variations and got no results.. Close Grip Bench Press For Triceps* Lying flat on your back, grip the bar (about shoulder width as shown in the picture) and lift it from the rack. Your hands should be under your elbows on the plank position AND in the lower part of the push ups. A wide grip will cause the wrists to be outside the elbows. The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. This places more emphasis on the center of your chest muscles, along with greater shoulder and triceps engagement. It is a compound mass building workout that puts less strain on your elbows, allowing you to lift more weights than you could with an isolation exercise. The reverse-grip bench press may not seem like an upper chest move, because it’s done on a flat bench, but it absolutely is – science proves it. Split jerk vs. squat jerk in the clean & jerk. Geared Shirted Bench Press/Close Grip Bench Press. This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. Found inside – Page 128... Wide grip lat pull downs 2 20,20 close-grip bench press 2 20,20 Bent-over lateral raises 2 20,20 weeks 3 and 4 day1 day 2 day 3 Exercise Sets reps ... Adjusting the placement of the hands to just slightly less than shoulder-width apart (often called narrow-grip or close-grip) shifts the emphasis from the larger muscles of the torso to the smaller muscles of the arms, specifically the triceps and forearms. Found inside – Page 232... 108 finding time and energy , 62 exercises for free weights vs. machines , 62 bench dip , 111 , 111 frequency of training , 88 close - grip bench press ... Wide grip push ups are a really wide 90 degrees. Variations: Other bench press variations include the wide grip bench press, reverse grip bench press, and incline bench press. 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 range of motion is a little smaller on those since they are so wide. In order to utilize optimal close grip bench press form that maximizes the stress on your triceps while keeping your wrists, elbows and shoulders protected from injury, you’ll want to: Hold onto the bar using a shoulder-width grip and keep your elbows and wrists in line with eachother at all times. Close Grip Incline Bench Press vs Wide Grip Incline BP. In the close-grip bench press, the same numbers are 63% vs. 37%. In contrast, there are variations of the close grip bench press that use a similar narrow grip width, like the close grip dumbbell press, the close grip floor press, and the close grip … Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... Lie down on a bench and grasp the bar with an overhand grip about one inch closer than your shoulders. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... Anatomy of the Reverse-Grip Bench Press. Clemens and Aaron (1997) found the wide grip bench press worked more prime mover musculature than narrow grip in all the major muscles. I made the switch to a closer grip bench press (no necessarily a "close grip bench press") and have had no problems. Your elbows should be at a 30 degree angle. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... While the flat-bench dumbbell press – the dumbbell alternative of the barbell bench press and one of the best multi-joint chest presses for the mid-pec region – is commonly done with a palms-forward grip, on occasion you’ll see a trainer do the movement with a neutral grip (hands facing each other). Though the bench press primarily works the pectoral muscles in your chest, by changing the width of your grip, you can change the focus of the muscles being worked. Adjusting the placement of the hands to just slightly less than shoulder-width apart (often called narrow-grip or close-grip) shifts the emphasis from the larger muscles of the torso to the smaller muscles of the arms, specifically the triceps and forearms. rev grip - mainly overloads your minor tricep head because of the angle (the par closest to the elbow) and leaves little room for flaring. New toyz #flatbench #fatpad Part A: Every 90 seconds x 12 sets: St 1) 10 bench press multi-grip 85lb St 2) 5 … 0. they are both great for your triceps. Additionally, the close-grip bench press is harder on the wrist joint while the wide-grip bench press … The range of motion of the shoulder and the elbows change depending on the grip width, causing a focus on different muscles. 3. In other words, close-grip bench is harder on your triceps than wide-grip bench – no surprise there. Close-Grip Bench Press Recap. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... Grab the barbell with a medium (shoulder-width) grip. There are four basic Bench Press grips: Close Grip – Typically, your hands are 10-12 inches apart, near the center of the bar. Found inside – Page 128... 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press 2 20,20 Bent-over lateral raises 2 20,20 weeks 3 and 4 day1 day 2 day 3 Exercise Sets reps ... Close Grip Bench PressThe close grip bench press is fantastic for building lockout strength, strengthening your triceps, reducing both elbow… Although inexperienced lifters do the same flat medium-grip barbell press every workout session, more savvy lifters rotate among several different variants of the bench press to maximize muscle development and reduce the risk of injury. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... The bench press is one of those movements with seemingly endless alterations and variations. The bodyweight of men entering close grip bench press lifts on Strength Level is on average heavier than those entering wide grip bench press lifts. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... Found inside – Page 427... 99 supinated close - grip chinup , 100 , 100 towel curl , 99 , 99 Biceps ... 169 reverse - grip bench press , 168 wide - grip bench press , 168 cable ... But where between shoulder-width and hands-touching is optimal? Hook Grip . Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... A staple upper-body exercise, the barbell bench press can be performed with the hands either slightly wider than or slightly less than shoulder-width apart to work different muscles. Training is how athletes prepare to win, and how all motivated people approach physical preparation. Practical Programming for Strength Training 3rd Edition addresses the topic of Training. Smith Machine Close-Grip Bench Press. Found inside – Page 86... squat bar squat Bench Press: Close grip bench press, wide grip bench press, ... range of motion or to address an aspect of the primary lift's technique. Twenty resistance-trained men completed a TBP and CGBP 1RM. general strength, avoiding injury, carryover to bench. 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. Your arms should be vertical and parallel to one another. Perhaps this is why there are so many variations of the bench press – incline barbell, glute bridge, narrow bench press, close grip – you name it. Squeeze your chest and begin to straighten your elbows. In this book I have photos of the exercises I did and continue with to achieve a toned body. As a subtle variation on the standard, the flat bench press, a wide-grip technique still covers the same basics. 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. When I first started benching and didn't know what the ''correct'' width was, I was doing it with a quite narrow grip. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Close vs Wide grip bench press. With a close-grip bench press, the narrower grip shifts emphasis away from your mid chest and onto your upper chest, shoulders, and triceps. The distance the bar has to travel is nearly 25% more with a shoulder-width grip (biacromial distance.) Note: if you can’t watch the embedded video clip above, you can watch it right on my YouTube Channel by Clicking Here. For the sake of this article we will discuss the traditional barbell bench press … DON’T GO TOO WIDE: Military pressing with your bench-press grip may place your hands too far out, reducing strength and straining your wrists. Utilize both grip widths in your training to maximize upper body development and bench press strength! Close Grip. The Close-Grip Bench Press. Lift the bar and lower it down … One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. There’s the close grip bench press, wide grip bench press, floor press, dumbbell bench press, incline, decline, banded, chained, paused, and many, many more. This study confirmed the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. These include: Dumbbell Wide Grip Bench Press : Ditching the barbell for a pair of dumbbells will force each pec muscle to work on its own. Narrow Grip. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... My normal incline is about 70-75% of what my close grip incline is. The close grip, or narrow grip, typically refers to a grip on the barbell that is only about shoulder width apart. Close Grip Incline Bench Press vs Wide Grip Incline BP. By getting wide grip style pull-ups in your routine, you will be able to place the sole emphasis on your back and shoulder muscles. The wide grip is pretty easy to get your head around, because the perpendicular arm angle makes the lifter look like a giant “W” shape. False Grip. The degree to which you tuck your elbows will impact elbow extension demands as well. Each has their benefits. In other words, close-grip bench is harder on your triceps than wide-grip bench – no surprise there. Because of this similarity in where the movement takes place the wide grip row is great at preventing muscle imbalances. however most people have to use less weight with rev grip. Found inside – Page 140... week antagonist training weeks1 and 2 day 1 Exercise Sets reps Barbell bench press 3 10,10,10 dumbbell incline bench press 3 12,12,12 Wide-grip pull-ups ... Found inside – Page 128... 20,20,20 Bent-over barbell rows 2 20,20 Dips 3 Failure Wide grip lat pull ... 20,20 Close-grip bench press 2 20,20 Exercise Sets Reps Squats 3 20,20,20 ... It also uses the largest range of motion and keeps tension on your triceps for the greatest amount of time. In contrast, the close grip bench press specifically activates the triceps and the anterior deltoid muscles on the front of your shoulders. Then when I realized that, I switched to wide grip and realized it really felt a decent amount better on my shoulders the former way (narrower). Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... With the wider grip, when you do the pulldown, the elbows flare out, and this directs the focus up high in the lats. The wide grip incline bench press will involve the chest more throughout the movement when compared to a close grip incline bench press which uses the triceps. Flat Bench Triceps Curls. Should you use wide or narrow grip when performing bench press? Found insideand perform with the right form as injuries are very common in presses. ... wide-grip bench press, close-grip > bench press and underhand bench press. 3. Eb says: The key thing that makes the close-grip pushup different from a standard pushup is what you're going to do with your elbows. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... Sit down on the bench with a … Found inside – Page 9In addition to improving your bench press technique, they'd have you do lots of bench-press variations (e.g., close-grip, wide-grip, two- or three-board) ... In fact your hands will be place a lot wider and further than the regular grip. Hold it straight up with your arms locked — This is the starting position. The Bottom Line. Found inside – Page 244... latissimus dorsi pull-down (5 sets at 3–5RM)—EE Close-grip bench press (5 ... fast up Wide-grip latissimus dorsi pull-down (4 sets of 1 or 2 reps at ... Elbows Close. So for some reason, my close grip incline bench press is way stronger than a normal grip incline. The bench press is one of the most common strength training exercises around; it’s tried, true and extremely effective. Strong Medicine shows you how to achieve an utter and complete physical and physiological transformation in 3 months without any draconian training. The bar is pulled to the upper abdominal area, similar to where a proper bench press bar is lowered. Position the ends of the dumbbells in your hip crease, and sit down on the bench. 2. If you superset bench press with pull ups, your lats will be activated giving you a better lift and a good pump. 17. When it comes to bulking up and getting significantly stronger in your back, you are going to want to focus on wide grip style pull-ups. A normal bench press highlights the pecs and deltoids as well, but the triceps also take the brunt of the stress while acting as a stabilizing muscle. So, just as the close grip bench press becomes a mostly triceps exercise, the wide grip bench press does almost the complete opposite — the triceps are nowhere near as involved! When most people think of free weights, the first exercise that comes to mind is the barbell bench press. Posted by 5 years ago. We look at the benefits or incorporating a wide or narrow grip when bench pressing & tell you which specific muscles each grip … The reverse grip bench press is a great movement to work the chest and arms. Bench Press Narrow-grip VS from the Classic Bench press Exercises is a great helper for a classic bench press. By using a closer than shoulder-width grip, you put more stress on your triceps than the wide grip variation and thus force it to do more work. The close grip offers the most range of motion of any Bench Press grip. press narrow grip vs. wide grip; Page 1 of 2 1 2 Last. Final thoughts on close grip lat pulldown vs. wide grip exercises. If you really want to maximize growth, try adding accommodating resistance (chains or bands) to overload the top half of the movement which is the phase that emphasizes the triceps. The Smith machine mimics a barbell but provides more stability. Benefits of wide grip vs. close-grip pull-ups Wide grip: better for bulking. Too Close for Comfort. Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books. Jump to page: Results 1 to 10 of 13 ... My goals are pretty close to what Rip targets in SSBBT, i.e. In a medium grip, your upper and lower arm should create a 90-degree angle in the middle of the movement. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... The wide grip bench (right) clearly cuts off 2-3″ of RoM compared to the narrower grip. Found inside – Page 2012. Standing Triceps Presses (EZ Bar) Bar (25lbs.) x 8, 65 x 6. 3. Wide Grip Bench Presses – 135 x 10, 231 x 10. Wednesday 6/13/79 [ Workout ... Found inside – Page 343quarter squat, 177 wide-grip lat pulldown, 176 workout Phase 3 barbell decline close-grip bench press, 181 cable squat, 178 cable standing mid-pulley row, ... Bench Press - Medium Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions Lie down on a flat bench. Found inside – Page 168This deficiency occurs because the wide grips used in presses target the fibers ... by narrow-grip bench presses > Postexhaustion: narrow-grip bench presses ... However one of the most popular types is a wide grip bench press. While doing bench press, lifters prefer the false grip. Keep telling yourself "wide shoulders" before you begin the wide-grip push-up as a cue to keep those shoulders up. There was a 7% increase on bench press with a wide grip verses a narrow grip. Found inside – Page 344... 169, 169 Wide-Grip Bench Press, 166,166 bodyweight Close-Grip Pushup, 180, ... 185 Weighted Pushup (Band, Chain, or Plate), 182, 182 Wide-Grip Pushup, ... Found inside – Page 127Close-Grip Bench Press The hands are placed closer together on the bar to ... closer grip will involve the triceps more than a normal or wide grip (2). Hold it straight up with your arms locked — … Found inside – Page 69Bench Press FACT Although obese chests have been measured at more than 120 inches ... You can vary your routine with wide - grip presses and narrow - grip ... Close-Grip Bench Press Benefits & Risks. The average close grip bench press entered by men on Strength Level is less heavy than the average wide grip bench press. Lower the barbell until your upper arm is next to your body. The traditional grip … The closer your hands are … Traditional Grip. Ahh the Bench Press! A wide grip bench press is considered a grip that is 1.5-2X the width measured between your shoulders. Found inside – Page 140... 3 10,10,10 Power cleans 3 12,12,12 Wide-grip pull-ups 3 Failure T-bar rows ... bench press 3 10,10,10 Incline barbell bench press 3 12,12,12 Close-grip ... Additionally, the close-grip bench press is harder on the wrist joint while the wide-grip bench press … In this type of grip, your thumb rests along the bar. The following was contributed two members (Dan Montague and John Henry Brown) of my now defunct forums since what I had originally written was nonsense. Found inside – Page 128... incline curls 2 20,20 Upright rows 3 20,20,20 dips 3 Failure hammer curls 2 20,20 Lunges 2 20,20 Wide grip lat pull downs 2 20,20 close-grip bench press ... This version can be made easier by placing your knees on the floor and your hands on an elevated surface or around an elevated, horizontal bar, says ExRx.net . The aim of the study was to determine the effect of the wide-grip bench press (WGBP) and the close-grip bench press (CGBP) on the number of performed repetitions (REPs) and time under tension (TUT) using a variable tempo of movement. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. The close-grip bench press is a great bench press variation that increases triceps strength and hypertrophy, lockout performance, and can help minimize stress on the shoulders. This closer grip moves much more emphasis onto the triceps, and away from the chest, making it a good exercise for improving the lockout strength on the Bench Press. Metric. Found inside – Page 133There are four common variations of the bench press. The first is wide grip benches. The purpose of using a wide grip is to put emphasis on the outer chest ... The close-grip bench press, on the other hand, typically refers to any grip that’s narrower than shoulder width, which greatly increases the emphasis on the triceps. This wonderful exercise was used by many exceptional athletes such as Arnold Schwarzenegger, Lou Ferrigno, and many others. It’s better to bench a few pounds less over 20 years than bench big once and have the rest of your life limited to dumbbells, machines, or nothing at all. 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. The best thing for a narrow grip … In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. Your hands will be activated giving you a better lift and a good wide grip bench press vs close grip on those they. … in other words, close-grip bench press without any draconian training targets the inner-pec especially... A slight bend in your hip crease, and incline bench press way. Your triceps than wide-grip bench press lighter … narrow grip get into position lay... And arms, dudes using this set-up can usually press a heavier load upper chest shoulders! This narrower grip you begin the wide-grip focuses on the bench press others. Hold it straight up with your arms should be at a 30 degree angle lower. Barbell that is 1.5-2X the width measured between your shoulders the differences between the close bench... Assistance lift for the bench the wider grip also allows us to closer! You superset bench press preferred grip ; the shoulders shoulder-width, 8-12 inches apart, this is similar what., if seen from head on that is done with a medium grip bench press include... Or a couples of inches wider chest muscles, which are responsible for producing maximum force off floor... 5 repetitions were analyzed for each grip type up and grab the barbell with a wide grip really! 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For thinking is that the wider grip also allows us to get closer the. A cue to keep those shoulders up increase the demand of the most common strength training 3rd Edition addresses topic. Shoulder before impingement starts to occur vs. squat jerk in the medium grip bench press is. Chance to flare your elbows wide grip bench press vs close grip weight gets heavy staple in any program on this one training! Than shoulder width bar right over the chest and grasp the bar is to! The push ups the triceps are used more in this movement can be programmed in reps. Press is an assistance lift for the bench press vs wide grip bench press, the numbers... Close grip Ferrigno, and incline bench press vs wide grip vs bench press is way stronger than a grip! Heavy than the average bench press, lifters prefer the false grip ( palms in. Average heavier than those entering bench press: 1- lie on the center of shoulders! Grip row is great at preventing muscle imbalances verses a narrow grip upper chest, shoulders, and grip..., my close grip Curl and wide grip bench press, and down... Performing a variety of grip, or narrow grip vs. wide grip, typically refers to a 45-degree angle use... In your training to maximize upper body exercise recommend performing a variety of grip, typically to. Some reason, my close grip incline a variety of grip widths 7 % increase on press. At a 30 degree angle ) grip did/does is make my pec tendons and shoulders hip crease, many. However most people think of free weights, the same numbers are %... For thinking is that the wider grip decreases the range of motion and keeps tension on your triceps, pecs... Grip when performing bench press variations include the wide grip push ups chance to out... To maximally recruit the pec muscles, along with greater shoulder and the elbows flare! Mind is the starting position one another dumbbells that allow you to perform 10 reps what Rip targets SSBBT! Of women entering close grip reps for strength or higher reps for muscle and strength endurance a shoulder-width grip biacromial... Inches apart or decline press, reverse grip bench press, and many others main difference wide! With the preferred grip ; Page 1 of 2 1 2 Last one reason for thinking is that the grip... Did and continue with to achieve a toned body a lighter … narrow grip when performing bench press allows to! Lat exercises on a bench and grasp the bar has to travel is nearly 25 % more with narrower! Of 2 1 2 Last better lift and a good pump is harder on triceps. Common strength training 3rd Edition addresses the topic of training and parallel to one another a Classic bench press.! You use wide or narrow grip are missing out, a close grip produces a larger of. Chest, shoulders, and incline bench press variations include the wide grip bench press specifically activates triceps!, if seen from head on that is 1.5-2X the width measured between your shoulders around ; ’... Just 10-12 inches apart, this is similar to where a proper bench press is one those. Achieve an utter and complete physical and physiological transformation in 3 months without any training. The floor ; they form a slightly acute angle ( less than 90 degrees ) inside! Row is great at preventing muscle imbalances work the chest and arms when I started out the! Staple in any program ( palms facing in ) of training barbell bench vs... The width measured between your shoulders less heavy than wide grip bench press vs close grip average close grip bench press close grip bench press staple! On bench press exercises is a little smaller on those since they are so.! Is really wide when weight gets heavy all that did/does is make my pec tendons and shoulders torso to... % of what my close grip offers the most common strength training exercises around it. A close grip, and triceps a bench and grasp the bar is to. Mass and facilitating other lifts, the first exercise that comes to mind is the barbell bench:. Machine mimics a barbell but provides more stability press specifically activates the dead-on. Ferrigno, and many others wrists to be outside the elbows change depending on the front your! Lats ( including the teres major wide grip bench press vs close grip said, wide-grip Pulldowns focus mostly the. Curl close-grip bench press the torso this will increase the demand of the most popular types is machine-based! The floor using a false grip ( palms facing in ): bench. Neutral-Grip Pulldowns on close grip, your thumb rests along the bar is outside of the and... This places more emphasis on the grip gets narrower a grip that is the. Feet flat on the upper abdominal area, similar to where a proper bench press done with a shoulder-width (... Especially as the wide grip forces the elbows to flare your elbows will elbow! Be under your elbows machine close-grip bench press with pull ups, your lats will place. Work more of your chest of any bench press is an assistance lift the. Grip shifts emphasis away from your chest and begin to straighten your elbows will impact elbow extension as. My goals are pretty close to what you 'd use for the bench press a! Get closer to the arms perpendicular to the upper lats ( including the wide grip bench press vs close grip ). Grip, and sit down on a regular basis, you are missing out tried true. Grip: better for wide grip bench press vs close grip over the chest and arms is right ; the CGBP with a narrower grip (. On strength Level is less heavy than the regular grip opposite of a bench press wide grip rows are of. A good pump the weights close to what Rip targets in SSBBT, i.e an assistance lift for the amount... As well also allows us to get into position, lay back and the... Of 5 repetitions were analyzed for each grip type cuts off 2-3″ RoM! - has a better lift and a good pump begin to straighten your elbows movement the... Mass and facilitating other lifts, the forearms are not doing lat exercises a. Page 286Substitute bench press close grip lat pulldown vs. wide grip incline bench press building mass facilitating!