✊How Grip Width Changes Your Bench Press
.
Earlier this week I was getting some bench press tips because of some ongoing wrist pain I have (yes I get pain too 😅). I thought some of these tips were good to pass along ➡️
.
Like my posts about squats, there’s no right ✅ or wrong ❌width for your bench press. But it depends on your goals, and it depends on past history of pain ♨️. So what changes when you bench with wide grip vs narrow grip?
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🔷Wide Grip: Anterior Deltoids, Serratus Anterior, Coracobrachialis are all very active. More activity of the the clavicular (upper) fibers of Pec Major are found. If you have a past history of wrist pain💥this grip may be more comfortable, as it prevents excess Ulnar deviation of the wrist ⤵️
.
🔶Close Grip: Pectoralis Major is more active in its Sternocostal (middle) and Lower fibers. Triceps activity is higher, especially if the elbows flare out from the body. If you have past injuries to the AC Joint (shoulder separations) this grip will be more comfortable. This is because the lever ⚖️of the barbell is closer to the body, applying less shearing force to the AC joint.
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Ref1: Strength and Conditioning Research
Ref2: Journal of Strength and Conditioning
.
Earlier this week I was getting some bench press tips because of some ongoing wrist pain I have (yes I get pain too 😅). I thought some of these tips were good to pass along ➡️
.
Like my posts about squats, there’s no right ✅ or wrong ❌width for your bench press. But it depends on your goals, and it depends on past history of pain ♨️. So what changes when you bench with wide grip vs narrow grip?
.
🔷Wide Grip: Anterior Deltoids, Serratus Anterior, Coracobrachialis are all very active. More activity of the the clavicular (upper) fibers of Pec Major are found. If you have a past history of wrist pain💥this grip may be more comfortable, as it prevents excess Ulnar deviation of the wrist ⤵️
.
🔶Close Grip: Pectoralis Major is more active in its Sternocostal (middle) and Lower fibers. Triceps activity is higher, especially if the elbows flare out from the body. If you have past injuries to the AC Joint (shoulder separations) this grip will be more comfortable. This is because the lever ⚖️of the barbell is closer to the body, applying less shearing force to the AC joint.
.
Ref1: Strength and Conditioning Research
Ref2: Journal of Strength and Conditioning
