Wide Grip VS Close Grip Bench Press (for a BIGGER CHEST!)

Wide grip vs close grip bench press for a bigger chest.

A wide grip activates more chest and shoulders and less triceps
while a close grip involves more triceps and less chest and shoulders.
A wide grip also allows for a stronger bench.
So if your focus is to build the chest, do a wide grip, but if you want to emphasize the triceps, do close grip.

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[SM-thpw]

For close grip, don’t bring your arms in any closer than shoulder width, it puts your arms in an awkward position while benching.

[Lmao]

For those of you that have a hard time building your chest. Do barbell bench press with a wide grip. Ring finger on the ring and index finger on the ring. Play with both grips. I had a hard time building my chest, but ever since I’ve been going wider, my chest has been growing.

[ManigoldoCaballero-gs]

I've always preferred close grip for triceps, but this video has me reconsidering my chest workouts.

[BogzKenny]

Close grip bench feeling like I'm learning how to bench again

[basicmeme]

It depends
Some guys, often short arm guys, lift more with a mid grip

[克立张]

bro your “wide grip” is basically the correct grip for the most force transfer for your limb length.

[abrafo]

I like dumbbells! Start wide when down and then touch them at the peak, like drawing a triangle!

[yasinyildiz]

When i start do wide grip i feel perfect🎉

[haki]

i been doin close grip for high velocity and heavy reps changed to wide grip i hav more control not only that my bench increased by 20 percent but now im fkn soar

[iAmsha]

Stick to dumbbells people, it will save you from any shoulder injuries. Wide grip is a no no specially on the bench will injure you and set you back.

[ViralWhip]

thnx, i was really confused about this

[mikeprice]

If you feel any pain with that wide of a grip, stop immediately.

Ive done it in the past and was ok. Recently i felt a weird pain and kept repping. Ive been trying to recover without any bench press for 2 months now and something is still not right.

[thegloryofyoungmenistheirs]

Actually the close grip actually targets the chest and shoulders more than a wide grip because of the fact that there is more range of motion at the bottom of the lift and therefore you get a greater stretch on the front delt and pecs and at the top of the movement of a close grip there is a greater squeeze on the pecs and more humeral abduction which is actually the function of the pecs.

A wide grip offers very little humeral abduction, which is bringing the arm across the body which is the main function of the pecs, compared to a close grip.

Another problem with a wide grip is that the range of motion is much shorter than a close grip and that explains for the most part, unless you are arm dominant, are always gonna be able to do more weight with a wide grip.

I personally been doing close grip incline press and weighted dips for months and it has done more for me on my pecs, shoulders, & triceps than what a wide grip bench press has does.

And a lot of people don’t have the build to do a wide grip bench press cause they have a tendency to flare their elbows and end up hurting their shoulders and a close grip usually solves that for most people myself included.

[mikeworkman]

What about a medium grip? Best of both worlds?

[vincentawauh]

Aren’t you the real Diamond tester guy?

[RixAuditore]

My close-grip is way stronger than my wide lol

[thorwannabe]

I hate this notion that a wide grip automatically leads to a stronger bench. Completely false

[TheoneD]

Too wide = Rip shoulders in the long run

[vxo_]

For close grip you should only go as close as shoulder width. Any more and it's pretty pointless to harmful

[SinnedNogara]

You can tell someone's a noob when they close grip that close.