Reverse-Grip Bench Press Key Points. Bench Press Grip Width. The wide-grip bench press, a variation of the staple bodybuilding exercise, seems to have an equal amount of proponents and detractors. For most people, this is the most comfortable width. A common option for bench pressers is a position about halfway between the close and wide grips.

The Wide Grip Bench Press is a chest exercise that targets the outer portion of the pectoralis major as well as the triceps and deltoids. The wide grip bench press allows you to maximally recruit the pec muscles, which are responsible for producing maximum force off the chest.

Here, your forearms are about perpendicular to the floor when the bar is in the bottom position. Be mindful of your grip. Grip a barbell with hands slightly wider than shoulder-width. Although the wide grip is seen to be the most popular, having a grip that is too wide can cause injury. Equipment needed: barbell (additional weights optional), flat bench Lie on your back on a flat bench. The wide grip barbell bench press is a variation of the bench press that utilizes a slight change in hand positioning to alter the range of motion and emphasis on the muscles targeted during the exercise.. The wide-grip bench press is a compound exercise targeting the chest and, to a lesser extent, the triceps. 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. Clemens and Aaron (1997) found the wide grip bench press worked more prime mover musculature than narrow grip in all the major muscles. A wide grip can strain the shoulder and pecs, increasing the risk of injury. On the other hand the most single 1-rep bench press was achieved with a wide grip at a 200% biacromial distance. The wide grip barbell bench press is an exercise used to strengthen and build the muscles of the chest. The exercise can be done using either a barbell or dumbbells; both versions achieve the same purpose, though the dumbbell version provides an easier setup and slightly smoother motion. For maximum hypertrophy, we recommend performing a variety of grip widths and torso angles to stimulate as many fibers as possible. There was a 7% increase on bench press with a wide grip verses a narrow grip. 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; 90 degrees being completely parallel to the bar). In theory, varying your grip width heightens muscular hypertrophy and increases strength, but some health professionals say that the risks outweigh the benefits. I've heard the same about the shoulders but when I do incline wide grip barbell bench press with a 2 second pause at the bottom of the momevent I feel a really great stretch in my upper pecs. A wide grip bench press is considered a grip that is 1.5-2X the width measured between your shoulders. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar. And the best grip for overall pec development is the one you're comfortable doing again and again, right? Now this seems kind of like an odd answer, but let me elaborate.

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