What To Know
- The close grip bench press places more emphasis on the triceps than the wide grip bench press.
- The wide grip bench press places more emphasis on the chest muscles than the close grip bench press.
- If you want to focus on building chest strength and size, the wide grip bench press is a good option.
When it comes to building chest strength and muscle mass, the bench press is one of the most effective exercises you can do. However, there are two main variations of the bench press: close grip and wide grip. Both variations have their own benefits and drawbacks, so it’s important to understand the differences between them before deciding which one is right for you.
Close Grip Bench Press
The close grip bench press is performed with your hands placed closer together on the barbell, about shoulder-width apart. This variation targets the inner chest muscles, the triceps, and the anterior deltoids.
Benefits of the Close Grip Bench Press:
- Increased triceps activation: The close grip bench press places more emphasis on the triceps than the wide grip bench press. This makes it a great exercise for building tricep strength and size.
- Reduced risk of shoulder injury: The close grip bench press puts less stress on the shoulders than the wide grip bench press. This makes it a safer option for people with shoulder pain or injuries.
- Improved chest definition: The close grip bench press targets the inner chest muscles, which can help to improve chest definition.
Wide Grip Bench Press
The wide grip bench press is performed with your hands placed wider apart on the barbell, about 1.5 times shoulder-width apart. This variation targets the outer chest muscles, the pectoralis major, and the anterior deltoids.
Benefits of the Wide Grip Bench Press:
- Increased chest activation: The wide grip bench press places more emphasis on the chest muscles than the close grip bench press. This makes it a great exercise for building chest strength and size.
- Improved shoulder stability: The wide grip bench press helps to stabilize the shoulders and improve shoulder strength.
- Increased power output: The wide grip bench press allows you to generate more power than the close grip bench press. This makes it a good exercise for powerlifters and athletes.
Which Variation Is Right for You?
The best variation of the bench press for you depends on your individual goals and needs. If you want to focus on building triceps strength and size, the close grip bench press is a good option. If you want to focus on building chest strength and size, the wide grip bench press is a good option. If you have shoulder pain or injuries, the close grip bench press is a safer option.
How to Perform the Close Grip Bench Press
1. Lie on a bench with your feet flat on the floor and your back straight.
2. Grip the barbell with your hands shoulder-width apart, palms facing forward.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position.
How to Perform the Wide Grip Bench Press
1. Lie on a bench with your feet flat on the floor and your back straight.
2. Grip the barbell with your hands 1.5 times shoulder-width apart, palms facing forward.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position.
Tips for Getting the Most Out of Your Bench Press
- Use a weight that is challenging but allows you to maintain good form.
- Keep your back straight and your core engaged throughout the exercise.
- Don’t arch your back or flare your elbows.
- Lower the barbell to your chest in a controlled manner.
- Press the barbell back up to the starting position with power.
- Rest for 1-2 minutes between sets.
Variations of the Bench Press
- Incline bench press: The incline bench press is performed on an incline bench, which targets the upper chest muscles.
- Decline bench press: The decline bench press is performed on a decline bench, which targets the lower chest muscles.
- Dumbbell bench press: The dumbbell bench press is performed with dumbbells instead of a barbell. This variation allows for a greater range of motion and can help to improve shoulder stability.
- Swiss ball bench press: The Swiss ball bench press is performed on a Swiss ball, which adds an element of instability to the exercise. This variation can help to improve core strength and balance.
Questions We Hear a Lot
Q: What is the difference between the close grip bench press and the wide grip bench press?
A: The close grip bench press targets the inner chest muscles, triceps, and anterior deltoids, while the wide grip bench press targets the outer chest muscles, pectoralis major, and anterior deltoids.
Q: Which variation is better for building chest strength and size?
A: The wide grip bench press is better for building chest strength and size.
Q: Which variation is better for building triceps strength and size?
A: The close grip bench press is better for building triceps strength and size.
Q: Which variation is safer for people with shoulder pain or injuries?
A: The close grip bench press is safer for people with shoulder pain or injuries.
Q: How often should I bench press?
A: You should bench press 2-3 times per week.
Q: How many sets and reps should I do?
A: You should do 3-5 sets of 8-12 reps.
Q: What weight should I use?
A: You should use a weight that is challenging but allows you to maintain good form.
