What To Know
- The main difference between the close grip and wide grip incline bench press lies in the position of your hands on the barbell.
- The wide grip incline bench press, on the other hand, places more emphasis on the middle and lower chest muscles, as well as the shoulders.
- The close grip incline bench press has a shorter range of motion compared to the wide grip variation.
The incline bench press is a staple exercise for building upper body strength and muscle mass. However, there are two main variations of the incline bench press: the close grip and the wide grip. Both variations have their own unique benefits and drawbacks, so it’s important to understand the differences between them in order to choose the best one for your goals.
Key Differences
Grip Position
The main difference between the close grip and wide grip incline bench press lies in the position of your hands on the barbell. In the close grip variation, your hands are placed closer together, about shoulder-width apart. In the wide grip variation, your hands are placed wider apart, usually outside of shoulder-width.
Targeted Muscles
The close grip incline bench press primarily targets the triceps and upper chest muscles. The wide grip incline bench press, on the other hand, places more emphasis on the middle and lower chest muscles, as well as the shoulders.
Range of Motion
The close grip incline bench press has a shorter range of motion compared to the wide grip variation. This is because the closer your hands are together, the less distance the barbell needs to travel to reach your chest.
Strength and Power
The wide grip incline bench press generally allows you to lift more weight than the close grip variation. This is because the wider grip provides a more stable base of support for the barbell.
Benefits and Drawbacks
Close Grip Incline Bench Press
- Benefits:
- Targets the triceps and upper chest muscles more effectively
- Shorter range of motion, which can be beneficial for those with shoulder injuries
- Drawbacks:
- Less weight can be lifted compared to the wide grip variation
- May be more difficult for some individuals to stabilize the barbell
Wide Grip Incline Bench Press
- Benefits:
- Targets the middle and lower chest muscles, as well as the shoulders
- Allows for heavier lifts
- Provides a more stable base of support for the barbell
- Drawbacks:
- May not be as effective for targeting the triceps
- Longer range of motion, which can be more challenging for some individuals
Which Variation Is Right for You?
The best variation of the incline bench press for you depends on your individual goals and fitness level. If you’re looking to target your triceps and upper chest muscles, the close grip variation is a good choice. If you’re looking to build strength and power in your chest and shoulders, the wide grip variation is a better option.
Safety and Form
Regardless of which variation you choose, it’s important to maintain proper form to prevent injuries. Keep your back straight, your core engaged, and your feet firmly planted on the floor. Lower the barbell slowly and controllably to your chest, and press it back up to the starting position with full extension.
Sample Workout
Here’s a sample workout that includes both the close grip and wide grip incline bench press:
- Close Grip Incline Bench Press: 3 sets of 10-12 repetitions
- Wide Grip Incline Bench Press: 3 sets of 8-10 repetitions
- Dumbbell Flyes: 3 sets of 12-15 repetitions
- Triceps Pushdowns: 3 sets of 10-12 repetitions
The Bottom Line
The close grip and wide grip incline bench press are both effective exercises for building upper body strength and muscle mass. The best variation for you depends on your individual goals and fitness level. By understanding the differences between the two variations, you can choose the one that will help you achieve your desired results.
Questions You May Have
Q: Which variation is better for building triceps?
A: The close grip incline bench press is more effective for targeting the triceps muscles.
Q: Which variation is better for building chest mass?
A: The wide grip incline bench press is more effective for building mass in the middle and lower chest muscles.
Q: Can I do both variations in the same workout?
A: Yes, it is possible to incorporate both variations into the same workout. However, it’s important to prioritize one variation over the other based on your goals.
