Bench Press Grip Width: Choosing Between Wide and Close Grip for Strength Gains

The bench press is a staple in many of our training routines but the most common question I get asked when a new lifter is learning to bench is, “where do I put my hands?”. The effectiveness of the bench press can vary greatly depending on your grip width. Choosing between a wide grip and a close grip not only impacts the muscles targeted but also affects the mechanics and safety of the lift. This blog will help you understand the considerations for selecting the right grip width based on individual needs and goals.

Understanding Grip Width on the Bench Press

Grip width on the bench press can range from close (hands positioned narrowly) to wide (hands positioned far apart), with each variation influencing the muscle groups worked and the overall movement pattern. The standard or medium grip, typically shoulder-width apart, serves as a baseline, but experimenting with wider and closer grips can provide distinct benefits.

Muscle Groups Involved

1. Close Grip Bench Press

   • Primary Muscles Worked: Triceps brachii, inner pec major, anterior delts.

   • Mechanics: A close grip bench press emphasizes the triceps, requiring more elbow extension. The inner part of the chest also gets significant activation, along with the front delts. The reduced distance between the hands shifts the focus from the chest to the arms and shoulders, making it an excellent variation for enhancing triceps strength and hypertrophy.

   • Range of Motion (ROM): The ROM is typically longer with a close grip, increasing time under tension for the triceps and inner chest.

2. Wide Grip Bench Press

   • Primary Muscles Worked: Outer pec major, anterior delts, to a lesser extent triceps brachii.

   • Mechanics: A wide grip bench press places more stress on the pectoral muscles, especially the outer chest. The wider hand placement reduces the ROM, potentially allowing for heavier weights to be lifted but also increasing the risk of shoulder strain due to the greater degree of shoulder abduction and external rotation required.

   • Range of Motion (ROM): The ROM is shorter with a wide grip, focusing the load on the chest muscles and reducing the involvement of the triceps.

Individual Considerations

1. Anatomy and Biomechanics

   • Arm Length: Lifters with longer arms might find a wide grip more advantageous as it reduces the ROM, making it easier to handle heavier weights. Conversely, those with shorter arms may benefit from a close grip to ensure a full ROM and proper engagement of the target muscles.

   • Shoulder Mobility: Individuals with limited shoulder mobility or a history of shoulder issues may prefer a close grip to minimize the risk of impingement and strain. A wide grip can exacerbate shoulder problems due to the increased demand on shoulder stability and flexibility.

2. Strength Goals

   • Maximal Strength: For lifters aiming to maximize their bench press numbers, finding a grip width that allows for the greatest mechanical advantage is key. Typically, we want to aim for a 90-degree angle at our elbows when the bar touches our chest. This is often a medium to wide grip and can serve as a good starting point as it balances muscle engagement and allows for heavier lifts.

   • Hypertrophy (Muscle Growth): To build muscle mass, varying grip widths can be beneficial. A close grip can enhance triceps and inner chest development, while a wide grip can maximize outer chest and shoulder growth.

3. Injury Prevention and Management

   • Existing Injuries: Those with wrist, elbow, or shoulder injuries should choose a grip width that minimizes discomfort and stress on the affected areas. A close grip can reduce the strain on the shoulders, while a wide grip might alleviate pressure on the elbows.

   • Joint Health: A balanced approach to grip width helps distribute stress evenly across joints and muscles, reducing the risk of overuse injuries and maintaining long-term joint health.

4. Personal Preference and Comfort

   • Feel: The best grip width is often the one that feels most natural and comfortable. Experiment with different widths to find the position that allows for smooth, controlled movements.

   • Performance Feedback: Monitor your performance and feedback from different grip widths. The grip that enables you to lift effectively and safely is likely the best choice for your individual needs.

Practical Tips for Finding the Right Grip Width

1. Experiment with Variations: Incorporate both wide and close grip variations into your training routine to determine which feels best and yields the best results.

2. Listen to Your Body: Avoid any grip width that causes pain or discomfort. Prioritize safety and long-term joint health over immediate gains.

3. Seek Professional Guidance: An experienced coach, personal trainer, or physical therapist can provide valuable insights based on your anatomy, goals, and any existing conditions.

4. Adjust Gradually: When changing grip widths, do so gradually to allow your muscles and joints to adapt to the new movement pattern.

Conclusion

Selecting the right grip width for the bench press is a personalized decision that depends on various factors, including your anatomical structure, strength goals, and any pre-existing conditions. By understanding how different grip widths affect muscle engagement and joint stress, you can tailor your bench press technique for optimal results. There’s no one-size-fits-all answer, so don’t hesitate to experiment or seek profressional guidance and find what works best for you. Bench strong.

Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)