If you're just starting out at the gym, one of the most popular exercises you'll see people doing is the bench press.
With that being said, you may have noticed several bench press varieties with different angles and how far apart people spread their hands.
The two main grip positions are known as close grip and wide grip bench press, both of which are legitimate exercises, and both of which have their specific benefits.
Today, we're going to do a close grip versus wide grip bench press comparison to see which grip style is best for you.
What Is a Close Grip Bench Press?
A close grip bench press is just a variation of the traditional bench press that has you placing your hands closer together on the barbell.
The close-grip bench press shifts the focus to your triceps and your anterior deltoids, but engages your chest muscles to a lesser extent.
This is opposed to the regular bench press, which places more emphasis on your pectorals or chest muscles.
Related Post: 7 Of the Best Cable Chest Exercises
What Is a Wide Grip Bench Press?
We then have the wide grip bench press, which is the exact opposite of the close grip bench press.
Here, you're going to place your hands at roughly 1.5 or 2 times shoulder width, which means that your hands are spread out really far apart.
This bench press grip puts emphasis on your pectoralis major, or in other words, your chest muscles.
The wide-grip bench press also works your triceps, anterior deltoids, and latissimus dorsi, but to a lesser extent.
Related Post: How to Build a V-Taper Physique
Benefits of a Close Grip Bench Press
The close-grip bench press has a few different benefits worth mentioning.
Better Triceps Activation
One of the biggest benefits of the close grip bench press is that it really isolates your triceps and is therefore excellent at strengthening them. To a lesser degree, it also works out the anterior deltoids.
Good Lockout Power
Another benefit of the close grip bench press is that it helps you build power during the lockout phase of the lift, which is because the triceps are the primary movers. It's great for people looking to improve their bench press stats.
Better Shoulder Stability
Another benefit of close grip bench press is that it keeps your elbows tucked into your body, therefore reducing the strain on your shoulders while also improving overall stability.
Related Post: Muscles Worked By Decline Bench Press
Benefits of a Wide Grip Bench Press
Just like the close grip bench press has certain benefits, so does the wide grip bench press, as detailed below.
Best for Chest
The wide-grip bench press is excellent for maximising pectoral engagement, which makes it one of the overall best exercises for improving the size and strength of your chest muscles.
Lifting Heavier
Although the wide-grip bench press features a much shorter range of motion compared to the other versions, the shorter range of motion also allows you to lift much heavier weights. If you're looking to maximize your strength, this is the grip for you.
Improved Appearance
Also worth noting about wide-grip bench presses is that because they are excellent for building chest strength and size, they are best for people worried about aesthetics. Wide grip bench pressing really helps build that big chest that everybody wants.
How to do a Close Grip Bench Press
Here's a quick tutorial on how to do a close grip bench press.
- Lie flat on the bench with your feet flat on the floor.
- Lie down so your eyes are directly under the barbell.
- Grasp the bar with a narrow grip, narrower than your shoulders.
- Unrack the barbell.
- Lower the barbell down to your chest while keeping your elbows tucked into your body.
- Using your chest and triceps, drive the barbell back upwards and fully extend your arms without locking the elbows.
How to do a Wide Grip Bench Press
Let's now go through a quick tutorial on how to do a wide grip bench press.
- Put your feet flat on the floor and lay flat on the bench.
- Again, lie down so your eyes are under the bar belt.
- Grasp the barbell with a wide grip, anywhere between 1.5 and 2 times shoulder width.
- Just as before, lower the barbell down to your chest, and then use your chest and triceps to drive it back up.
Related Post: How To Perform Larsen Press?
What Is the Best Grip for Bench Press?
The bottom line is that there is no number one best grip for bench press. The close grip is great if you're looking to maximise triceps strength and engage your shoulders as well, whereas the wide grip is best for pure chest power.
