Wide Grip Bench Press: Is It Better? (Definitive Guide) | PowerliftingTechnique.com
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powerliftingtechnique.com
Wide Grip Bench Press: Is It Better? (Definitive Guide) | PowerliftingTechnique.com
Picking a grip on the bench press is an important decision in order to maximize strength and performance. The grip you choose will impact the muscles used,
Dec 4, 2019
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Bench Press Variations (KNOW THE DIFFERENCE!) A wide-grip bench press with your elbows flared out at 90 degrees puts excessive stress on your shoulders and increases the risk of injury. While some individuals may tolerate it, most will experience discomfort or long-term issues. For a safer and more effective bench press, use a grip about 1.5x shoulder width with your elbows at a 45-70 degree angle. This optimally engages your chest while reducing shoulder strain. A close-grip bench press (should
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The close grip bench press at around 20-30 degrees targets the triceps peimary and pectorialis muscle secondary! The wide grip bench press around 75 degrees targets the chest more effectively, and triceps less, both of the variations will target also your front delt! However, using a grip width of 90 degrees or more can injure the rotator cuff. So, it's essential to adjust the grip width and use proper form to avoid injury while targeting the desired muscle groups. Note! the numbers with percent
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