The Truth about Bench Press Grip: Are You Doing it Wrong?

June 08, 2023

The Bench Press Grip Dilemma: Narrow vs Wide Grip

The bench press is undoubtedly one of the most popular and effective upper body exercises. It targets the chest, shoulders, and triceps, making it a staple in most weightlifting programs. However, the bench press is also one of the most challenging exercises, and many lifters struggle to increase their weight and reps. One of the most debated topics in the bench press community is the grip width. Should you take a wide grip or a narrow grip? In this post, we'll compare the wide vs narrow grip in the bench press and see which one is better for you.

The Narrow Grip:

A narrow grip in the bench press is when your hands are placed inside of your shoulder width, with your index fingers touching the smooth part of the bar (not the rings). The narrow grip places more emphasis on the triceps, and less on the chest muscles.

Pros of the Narrow Grip:

- Greater emphasis on the triceps
- Allows for more weight to be lifted
- Reduces the stress on the shoulder joints

Cons of the Narrow Grip:

- Reduced chest activation
- Limited range of motion
- Can lead to elbow discomfort, due to improper elbow position

The Wide Grip:

The wide grip in the bench press is when your hands are placed outside of your shoulder width, with your index fingers around the rings on the bar. The wide grip emphasizes the pectoral muscles, the anterior deltoids, and the triceps. The wider your grip, the more you'll engage the chest muscles, and less the triceps.

Pros of the Wide Grip:

- Greater emphasis on the pectoral muscles
- Better range of motion
- Allows for more chest activation

Cons of the Wide Grip:

- Potentially more stress on the shoulders joints
- Limited triceps activation
- Can lead to wrist pain, due to improper wrist position

Which One is Better?

The answer to the wide vs narrow grip debate depends on your goals and your body mechanics. If you're looking to target your chest muscles and build more size, then a wider grip may be more suitable for you. However, if you're looking to increase your overall strength and lift more weight, a narrower grip may be more beneficial.
Moreover, your body mechanics also play a crucial role in determining which grip is better for you. If you have longer arms, then a wider grip may be more comfortable for your wrist, elbows and shoulders. Conversely, if you have shorter arms, a narrower grip may allow for a better range of motion and elbow positioning.

Verdict

The wide vs narrow grip in the bench press is a matter of debate and preference. Both grips have their pros and cons, and the decision ultimately depends on your goals and body mechanics. However, irrespective of the grip you choose, make sure to maintain proper form, with your elbows tucked in, and your head and back firmly on the bench. Remember, a proper bench press grip.