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ACE certified or not Mrs. Verstegen is showing a common lack of understanding of proper bench pressing form, that I see and correct on gym goers daily. This way you can safely change your grips to vary which muscle group you want most focus to be on. Wide-Grip Bench Press vs. Close-Grip Bench Press However, there are some additional factors that should help determine your ideal grip, which might change whether or not you grip the bar 2X shoulder-width distance.

If you double this distance the grip-width would be 84cm, which falls outside of the 81cm hashmarks.

A wide grip bench press reduces the range of motion that the barbell needs to travel when compared with a narrow grip bench press. Anonymous Grip width and muscle activity. Shape.com

© Copyright 2020 Meredith Corporation. 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. proper pinning of the shoulders together so that they are supporting themselves on the bench and not wrapped around the bench helps minimize the chance of injury by not only pushing from a solid surface instead of all the weight load being supported by the shoulder girdle, but also, limiting elbow movement forwars and back which threatens shoulder stability at the joint itself.

The wide grip incline bench press is a variation of the incline bench press and is used to build the pushing muscles (chest, shoulders, and triceps) of the upper body.. Fitness & Health NetworkCopyright 2020 JW Media, LLC, parent company of Muscle & Fitness. To get a wide chest, slow the reps down and make sure to feel the stretch and contraction of your muscles. Learn how the wide-grip bench press and narrow- or close-grip bench press differ, which muscles each works, and any concerns for possible injuries before you decide which to do Change up your grip to work different muscles and strengthen more than just your chest. "Personally I steer clear of the wide-grip bench press with my clients due to the risk of shoulder instability and pectoralis major rupture." This is a grip that you cannot use, and therefore, You need to consider your own arm length when determining your ideal grip width for bench press.

HAMMER STRENGTH ISO-LATERAL WIDE CHEST. Fitness You’ve probably seen many powerlifters use a wide grip for bench press and have wondered whether that’s something you should be doing as well. This makes proper alignment essential, says Jonathan Ross, international fitness educator and author of the book While the narrow-grip bench press serves as an effective exercise for strengthening the upper arms while producing less strain on the shoulders, Ross notes that individuals with elbow, wrist, or shoulder concerns will likely find it to be more of a challenge. By Due to the wider grip, the emphasis of the exercise is placed on the front of the shoulders and outer portion of the chest.

As we already discussed, the wide grip bench press will reduce the range of motion; however, powerlifters try to reduce the range of motion even further by pushing their chest high up on the bench and using a special technique called the bench press arch. Additionally, powerlifters use this grip in combination with other technical principles to lift more weight (discussed more below). Bench Press - Wide Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions Lie down with your back on a flat bench and your feet planted firmly on the floor.

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. As a subtle variation on the standard, the flat bench press, a wide-grip technique still covers the same basics. The wide-grip barbell bench press is a variation to the traditional bench press. Since the wide grip bench press requires a significant amount of strength from your pec muscles, if you jump into a wide grip right away you might lack the strength necessary to handle the same loads you previously were doing. MDP-1003 Wide grips and natural convergent motion develops great Pec muscles Precision, EZ Glide seat with Pneumatic lift assist Pillow block bearings ensure smooth exercise motion 46” L x 72” W x 69” H, 453 lb 117 cm x 183 cm x 175 cm, 206 kg A lifter might commit to widening their grip out over several months, but after a long-term commitment, if they still don’t feel comfortable in this grip despite their best efforts, then they should not blindly keep a wide grip. One other aspect that we can’t ignore is someone’s personal preferences. Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences.

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