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What is wide grip bench press good for?
Wide-grip Bench Press A research study by the American Council on Exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle activity in the pectoralis major, making it a more effective targeted chest exercise than incline dumbbell flys or traditional push-ups.
Is a wide grip bench press better?
Using a wider grip is usually better for our chests. It gives our chest muscles the best leverage, and it also stops our shoulders from being a limiting factor. As a result, most bodybuilders use a wide grip to bulk up their chests, and most powerlifters use a wide grip to bench more weight.
Why is wide grip bench press harder?
The wider grip results in a shorter vector perpendicular to the chest, resulting in apparent “easier” benching. It comes with the cost of more weight at an odd angle to the shoulders, which may cause other issues. , A muscle enthusiast who has read a lot on the subject. Because you’re using different muscles.
Is wide grip bench press Dangerous?
Bench press with a wide grip. The risks of using a wide grip when bench pressing heavily outweigh the rewards. So, using a wide grip when bench pressing does not develop the muscles of the chest and shoulders any more than using a grip that is less than 1.5 biacromial width.
Is close grip or wide grip better for chest?
Conclusion. In summary, the wide grip position will emphasise the chest and shoulder muscles whilst placing a significantly greater stress through the shoulder joint, whilst the narrow grip position will place emphasis on the triceps muscles but also place greater stresses through the wrist joint.
Should I do close grip bench?
The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. Because the chest and shoulders assist the movement, the close grip press has the potential for heavier lift loads and maximum strength gains. …
Is wide grip bench good for chest?
With a wider grip, you’re still reaping the basic benefits of the traditional bench press, but you put a little more focus on the outer chest muscles and may even increase the total amount of weight you can press.
Is close grip bench easier than wide?
Key Points: In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. 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%. …
Is wide grip for chest?
A wide grip bench press is considered a grip that is 1.5-2X the width measured between your shoulders. The wide grip bench press allows you to maximally recruit the pec muscles, which are responsible for producing maximum force off the chest.
Should I go heavy on close grip bench press?
The reason none of the recommendations mention doing heavy sets of 1-5 reps is because with the close grip bench press the shoulder retraction isn’t as strong and the lift itself can be hard on the elbows so moving challenging weights may not be ideal.
What are the benefits of a wide grip bench press?
The wide grip bench press is almost an exact replica of the traditional bench press. Of course, aside from positioning your hands up to twice as wide on the barbell. Just like the regular bench, the wide grip variation targets your lower pecs mostly. But the change in grip allows the wide grip bench press to also activate the following muscles:
What’s the best grip for a barbell bench?
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.
Which is the best exercise for the bench press?
One of the best exercises for working the top-end range of motion is the boarded bench press. The triceps are activated the most in a narrow grip (Lehman, 2005). A narrow grip can be considered a shoulder-width grip.
Which is the weak link in the bench press?
If you’re weak at the bottom of the bench press, then your chest muscle are likely the weak link. The wider you grip the bar, the pec muscles will activate more than the shoulders and triceps (Lehman, 2005). A wide grip is considered 2X the width measured between your shoulders.