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  1. #1
    Member mbp's Avatar
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    Question Bench Press: Wide grip vs. Close up vs. normal

    What is the difference between or how do the different hand positions (wide grip, close grip, normal)during bench press affect your chest or other muscles. I'm asking because I want to know what sort of bench press I can incorporate into me routine for enlargening my upper body. I'm trying to get that v-shape and already have a routine with back and shoulder excercises but I don't want to leave out the chest.
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  2. #2
    Old School AMG's Avatar
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    Wide Grip = More Shoulders.

    Normal Grip = Chest/Triceps/Shouders/Lats.

    Close Grip = More Triceps.
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  3. #3
    Perfecting perfection jhov's Avatar
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    Originally posted by AMG
    Wide Grip = More Shoulders.

    Normal Grip = Chest/Triceps/Shouders/Lats.

    Close Grip = More Triceps.
    bump
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  4. #4
    Registered User midian's Avatar
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    in wide grip you shorten the rom of the movement so you would have a longer stress on the pecs and shoulders

    shoulders wide or normal would be the fullest rom, having the effect the AMG said

    close girp would be more triceps, less stress on the pecs beceaus you keep your elbows close to your body, putting minimum tension on the pecs
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  5. #5
    Registered User GentlemanE's Avatar
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    Wide grip can be damaging to the shoulders unless you have the genetics to handle it, which most people do not.

    When you want to work shoulders, work shoulders using appropriate shoulder exercises. When you want to work chest, go with a normal-width grip.

    Preserve those shoulders joints!
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  6. #6
    Train smarter not harder amusclehead's Avatar
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    Originally posted by AMG
    Wide Grip = More Shoulders.

    Normal Grip = Chest/Triceps/Shouders/Lats.

    Close Grip = More Triceps.
    bump. don't forget, too wide and you're asking for shoulder problems down the line
    Booo
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  7. #7
    Sleepy moderator scott_donald's Avatar
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    Originally posted by AMG
    Wide Grip = More Shoulders.

    Normal Grip = Chest/Triceps/Shouders/Lats.

    Close Grip = More Triceps.
    bump.... close grip allow for a fully range of motion....
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  8. #8
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    Originally posted by AMG
    Wide Grip = More Shoulders.

    Normal Grip = Chest/Triceps/Shouders/Lats.

    Close Grip = More Triceps.
    bump
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