Bench – Wide Grip VS Close Grip

Many people know that you can simply change your pressing angle to preferentially target one region of the pecs vs. another. However, did you know you can also change your grip width?

💥 This study found that using a close grip on the bench press led to more upper pec and triceps activation when compared to a wide grip bench press. Why is this the case? The upper pec is a prime shoulder flexor; since a close grip increases shoulder flexion demands in a bench press, the upper pec has to work harder to press the bar. Same idea with the triceps; a close grip bench increases elbow extension demands which means the triceps play a more important role.

💥 Therefore, if you’re stuck without an adjustable bench, simply use a close grip to continue developing the upper chest while also hammering the triceps. Conversely, if you want to target the middle or lower chest, a wide grip is the better choice.

themusclephd
Dr. Jacob Wilson
Reference: Lehman, G. J. (2005). The influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press. Journal of Strength and Conditioning Research, 19(3), 587-591.