However, some people find that this extra strength comes at the expense of shoulder pain. A common option for bench pressers is a position about halfway between the close and wide grips. Here, your forearms are about perpendicular to the floor when the bar is in the bottom position.
For most people, this is the most comfortable width. And the best grip for overall pec development is the one you're comfortable doing again and again, right? The fourth choice is a reverse grip on the barbell. To make this grip work, your forearms must be close to perpendicular, and your elbows must be close to your sides. This variation recruits your triceps heavily, but it has also been shown to emphasize the upper pecs well.
Each variation has its place, depending on your goals. Don't feel like you have to go with a normal grip all the time for your big sets, treating the others simply as accessory moves. Create your story as an ACE Specialist. Limited time! Talk with an Advisor. Strength Training. Filter By Category.
View All Categories. Wide-grip Bench Press Arguably one of the most popular strength-training exercise, the wide-grip bench press has been a staple exercise in workout routines for decades—and with good reason. Narrow-Grip Bench Press By adjusting the placement of the hands to just slightly less than shoulder width-distance apart, this variation of the bench press shifts the emphasis from the larger muscles of the torso to the smaller muscles of the arms—specifically the triceps and forearms— shares Jonathan Ross, international fitness educator and author of the book Abs Revealed.
Things to Consider The bottom line is the choice of grip is largely dependent on whether your focus is to strengthen predominantly the chest or the triceps, though there are other factors to consider as well. Buy Now. Get in the Know Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
Enter your email. I'd like to receive the latest news and updates from ACE. As well, because this variation is so different from a standard bench press, it can be used to work around an injury and place more priority on the forearms, biceps, shoulders, and upper pecs than in a standard bench press. The key to using the reverse grip bench press is to switch the position of your hands so that your knuckles are now pointing towards your toes. As well, ensure you have an experienced spotter with you, as unracking the bar, completing repetitions, and reracking the bar will seem very foreign if this is your first time taking this style of grip for a test drive.
The usage of this grip will depend heavily on your overall goals within the gym environment. To read more about the benefits and setting up a reverse grip bench press , see our complete guide. The swiss bar bench press is best used for better activation of the triceps as the movement requires more tucking of the elbows , keeping your wrists in a safer position, and for those with shoulder injuries, as this grip puts less stress on the shoulders.
The neutral grip bench press can be used by placing your hands in a neutral position on a swiss bar. While there are multiple grips to choose from, you should experiment with a few different grip widths and pick the grip that feels most comfortable for your bench press. Swiss bar bench press is a good replacement for a standard bench press or a narrow grip bench press if you find that these movements are aggravating your shoulders or wrists.
This exercise is also a good recommendation for working some upper body training into your routine while recovering from a shoulder injury. To learn more about the benefits of the swiss bar or neutral grip bench press , see our complete guide. Knowing how to safely use each grip, as well as the benefits and drawbacks to each variation is crucial to ensure that you can extract the maximum benefit from each of these exercises. A lot of lifters ask whether they can just train the bench press for their triceps.
How to Use This Grip?
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