Wide Grip Vs. Normal Grip Bench Press: Which Is Best For Building Mass?

The bench press is a classic exercise that works the chest, triceps, and front deltoids. It’s a staple of many strength-lifting and bodybuilding routines, and it can be a great way to build muscle and strength.

One of the most common questions lifters have about the bench press is whether to use a wide or regular-grip. Both grips have their own pros and cons, and the best choice for you will depend on your individual goals and anatomy.

Wide-Grip Bench Press

The wide-grip bench press is performed with your hands gripping the barbell well outside of your shoulder-width. This changes the angle of the press, emphasizing the triceps and front deltoids more than the chest.

Pros:

• Emphasizes the triceps and front deltoids: The wide-grip bench press is a great way to isolate and work these muscle groups.
• Can help to improve shoulder stability: Pressing with a wide-grip can help to activate the shoulder joint capsule and rotator cuff, which can lead to improved shoulder stability and a reduced risk of injury.
• Can help to build a more aesthetically pleasing physique: A wide-grip bench press can help to create a more V-shape physique by emphasizing the development of the triceps and front deltoids.

Cons:

• May not be as effective for chest development: The wide-grip bench press does not emphasize the chest as much as a regular-grip bench press.
• Can be more difficult on the wrists: Gripping the barbell with a wide-grip can put more stress on your wrists, which can lead to discomfort or injury.
• May not be suitable for all body types: The wide-grip bench press may not be suitable for individuals with long arms or short torsos.

Regular-Grip Bench Press

The regular-grip bench press is performed with your hands gripping the barbell at shoulder-width. This is the more traditional bench press, and it is often considered to be the best all-purpose bench press for chest development.

Pros:

• More effective for overall chest development: The regular-grip bench press is the best exercise for building mass and strength in the chest.
• More comfortable and less stressful on the wrists: The regular-grip bench press is more comfortable and less stressful on the wrists than the wide-grip bench press.
• More suitable for all body types: The regular-grip bench press is suitable for all body types, and it can be used to build strength and muscle mass in lifters of all levels.

Cons:

• May not emphasize the triceps or front deltoids as much: The regular-grip bench press does not emphasize the triceps or front deltoids as much as the wide-grip bench press.
• May not be as effective for building a V-shape physique: The regular-grip bench press is not as effective for building a V-shape physique as the wide-grip bench press.

Which is Right for You?

The best bench press for you will depend on your individual goals and anatomy. If your primary goal is to build chest muscle mass and strength, then the regular-grip bench press is the best choice. However, if you are looking to emphasize the development of your triceps and front deltoids, then the wide-grip bench press may be a better option for you.

Other Factors to Consider

In addition to your goals and anatomy, there are a few other factors you may want to consider when deciding between a wide-grip and regular-grip bench press.

• Your strength: If you are not a strong lifter, then you may want to start with the regular-grip bench press. The regular-grip bench press is easier to learn and requires less shoulder stability. Once you have a good foundation in the regular-grip bench press, you can then start to incorporate the wide-grip bench press into your workouts.
• Your shoulder health: If you have any shoulder problems, then you may want to avoid the wide-grip bench press. The wide-grip bench press can put more stress on the shoulder joint, which can lead to discomfort or injury.
• Your goals: If you are a bodybuilder and are looking to build a V-shape physique, then the wide-grip bench press may be a good option for you. The wide-grip bench press can help to emphasize the development of the triceps and front deltoids, which can create a more aesthetically pleasing physique.

Frequently Asked Questions

1. What is the best wide-grip bench press technique?

The best wide-grip bench press technique is to keep your back arched, your feet flat on the ground, and your hips and glutes engaged. You should also keep your elbows slightly flared and your wrists in a straight line.

2. What is the best regular-grip bench press technique?

The best regular-grip bench press technique is to keep your back arched, your feet flat on the ground, and your hips and glutes engaged. You should also keep your elbows slightly flared and your wrists in a straight line.

3. What is the best bench press for building muscle?

The best bench press for building muscle is the regular-grip bench press. The regular-grip bench press works more muscle groups than the wide-grip bench press and is more effective for overall chest development.

4. What is the best bench press for building strength?

The best bench press for building strength is the regular-grip bench press. The regular-grip bench press allows you to lift heavier weight than the wide-grip bench press and is more effective for building overall strength.

5. What is the best bench press for building a V-shape physique?

The best bench press for building a V-shape physique is the wide-grip bench press. The wide-grip bench press emphasizes the development of the triceps and front deltoids, which can create a more aesthetically pleasing V-shape physique.