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This exercise puts most of its focus squarely on working the pecs specifically the pectoralis major or lower pecs but the upper pectoralis major the anterior deltoids of the front shoulder and the triceps are also engaged as synergists muscles that help other muscles complete a movement. In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits.
How Wide Should Your Bench Press Grip Be Bodybuilding Com
Using a wide pronated palms forward grip that is around 3 inches away from shoulder width for each hand lift the bar from the rack and hold it straight over you with your arms locked.
Wide grip bench press. Here your forearms are about perpendicular to the floor when the bar is in the bottom position. For most people this is the most comfortable width. Research has demonstrated in a one rep max bench press test that theres no difference in the pectoralis muscle recruitment with a wide bench press grip.
Og craig monson bench presses 500 lbs with wide. As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics. Clemens and aaron 1997 found the wide grip bench press worked more prime mover musculature than narrow grip in all the major muscles.
A common option for bench pressers is a position about halfway between the close and wide grips. Because the range of motion has been shortened youre getting deeper with the bar for the same amount of shoulder rotation. Although that might sound enticing.
Subscribe to our newsletter and receive our 31 page ebook dominate the bench press completely free. The wide grip bench right clearly cuts off 2 3 of rom compared to the narrower grip. For maximum hypertrophy we recommend performing a variety of grip widths and torso angles to stimulate as many fibers as possible.
A wider grip also allows us to get closer to the shoulder before impingement starts to occur. Additionally research showed a large difference in the amount of triceps activation with the 15 biacromial distance grip so not only is a wide grip an injury risk but its a performance reducer. Wide grip barbell bench press instructions lie back on a flat bench with feet firm on the floor.
The wide grip is the most movement efficient bench press grip to use in terms of bar path meaning it requires the least amount of bar movement to complete a rep. The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. Pros and cons of wide grip benching.
The bar will be perpendicular to the torso and the floor. While the wide grip bench press does effectively emphasize both the chest and the shoulders specifically the anterior deltoid shana verstegen an ace certified personal trainer and trx master trainer reminds that safety is always key.
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