Asking someone ‘how much do they bench press’ is classic gym-language for ‘how strong are you?’. But the bench press has not made it into the universal gym dictionary just because it looks cool; it’s one of the best ways for building upper body pushing strength, with a particular focus on the pectorals and triceps.

The bench press itself can be split into different variations, depending on your training goals. Two of the most popular bench press variations are the Close Grip Bench Press (often referred to as the Narrow Grip Bench Press) and the Wide Grip Bench Press.

How to Perform a Wide Grip Bench Press

• Lay on the Weight Bench and assume an even grip on the barbell, comfortably outside shoulder width.

• Drive your shoulders back and down towards your bum.

• Un-rack the bar from the Bench Press Rack, keeping your shoulders pinned back throughout.

• From the top position, think about pulling the bar down to your mid chest (around your sternum), following a slight diagonal path from the start position.

• Drive the bar back up, reversing the movement, driving your feet into the ground to complete the rep.

Benefits of a Wide Grip Bench Press

• Greater chest bias – The wider grip creates a greater bias on the pectoral muscles versus the narrow grip, so if you want to grow your chest more, this is a great choice.

• Lift more weight – The wide grip typically allows you to lift more weight than the narrower grip. So, if you are looking to set an all-time bench press PB, or are looking to compete in Powerlifting, then the wider grip bench press is for you.

How to Perform a Narrow Grip Bench Press

• Set the safety pins and bar slightly higher than the wide grip bench.

• Lay on the bench and assume an even grip on the barbell, just outside shoulder width.

• Drive your shoulders back and down towards your bum.

• Un-rack the bar from the rack, keeping your shoulders pinned back throughout.

• From the top position, think about pulling the bar down to your mid chest (around your sternum), following a slight diagonal path from the start position.

• Drive the bar back up, reversing the movement, driving your feet into the ground to complete the rep.

Benefits of a Narrow Grip Bench Press

• Greater tricep bias – The narrower grip creates a greater bias on the tricep muscles versus the wider grip, so if you want to grow your triceps more, this is a great choice.

• Greater range of motion – The greater range of motion typically makes this variation more difficult than the wider grip, thus making it a great complimentary exercise to your wider grip bench press, getting you used to longer, more difficult reps.

• Less stress on the shoulders – The narrow grip bench press has a smaller angle between the upper arm and torso (humeral abduction), thus unloading the shoulders. This can be beneficial for those that have weaker or troublesome shoulders, from current or previous injuries. You thus may use the narrow grip bench press while you build back up to the wide bench press, or exclusively as your main upper body push exercise.

What is the Best Bench Press Grip?

Well, it depends on what your goals are… but you can use both.

This is a great example of how we can modify traditional exercises based on our needs, in this case, either by using the wide grip bench press or the narrow grip bench press. While both have their own unique benefits, you do not have to use just one or the other, you can use both at the same time to develop strong triceps and chest muscles. 

But, if you only have time or space for just one, consider the points above when choosing which one is better suited to you!

So, how much do you bench?

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength