A more moderate grip closer to the 1.5X shoulder-width distance might produce better results for them. In the sport of powerlifting, using a wide grip bench press is the default position. If the scapula moves off the rib cage at any point, which will feel like the shoulder blades sliding apart or lifting upward (like a shrug), you’ll automatically lose stability in the shoulder while bench pressing.

This is because the wider you grip the barbell, the more your elbow will fall directly in line with the barbell throughout the range of motion (not in front). A wider grip bench press essentially causes the body to involve more muscles in the exercise, leading to a greater engagement of core muscles and assistors. I stated above that a wide grip bench press is considered 2X the distance measured between your shoulders. Regardless of hand width improper benching form brings risk of shoulder injury. Jessica Matthews The lack of initial strength on the wide grip bench is not necessarily because of the grip itself, it only happens when rushing into a grip where your muscles aren’t used to the additional load. Lehman, G. The Influencer of Grip Width and Forearm Pronation/Supination on Upper-Body MyoElectric Activity During The Flat Bench Press.

Don Bahneman, general manager and master trainer at VIDA Fitness in Washington, D.C., suggests considering your health history, desired fitness goals, and body awareness. Before you get lost trying to compose an elaborate chest workout routine, keep in mind that there is a much simpler way to target all of these muscles more effectively while performing the bench press: change your grip width. This loss of position will transfer to a lack of strength, decreasing your ability to produce force as you drive the barbell off your chest, and may increase the chance of injury to the shoulder.

Therefore, if you need to move the barbell over long distances, then it is a disadvantage as it will require more energy to apply the same amount of force.

In general, the muscles used for bench press are the pecs, shoulders, and triceps. Your information has been successfully processed!Thank you for signing up. If you enjoy this article, you’ll probably also like our guide on theFor example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press. For lifters lacking shoulder mobility or have a history of shoulder issues, Fees (2008) recommends bench pressing with a grip no wider than 1.5X shoulder-width distance. Wide pushups offer a challenging upper-body workout that targets the muscles in your chest, shoulders, and upper arms. These are the muscles that contribute to pressing the bar in the vertical plane of motion.

More than the grip itself, lifters who display a limited range of motion in the upper body or have shoulder issues, should modify the load, and then perform stretching techniques and rotator cuff stabilization exercises as they widen their grip. The muscle that provides the most oomph to power a bench press is the pectoralis major, the large, beefy chest muscle that's readily visible on men who have well-developed chests.The pectoralis major is somewhat less readily visible on women, because much of it lies beneath the breasts. A study by the American Council on Exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle activity in the pectoralis major (a.k.a.

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