This is how your body is designed to move and is a good position for your shoulders. This is "Wide Grip Incline Bench Press" by Keven Boily on Vimeo, the home for high quality videos and the people who love them. This can help prevent injuries in the long-term. Here, your forearms are about perpendicular to the floor when the bar is in the bottom position. Before you get lost trying to compose an elaborate chest workout routine, keep in mind that there is a much simpler way to target all of these muscles more effectively while performing the bench press: change your grip width. My goal is to help you reach your goals hether you want to lose weight, build muscle, increase strength or even feel better. The Close Grip Bench Presses is a Bench Press using a narrow grip. –, A post shared by Anand | Online Coach (@underdog.strength) on Mar 7, 2018 at 12:46pm PST. incline close grip bench press reverse close grip bench press seated barbell tricep extensions i alternate this workout plans every month ican do skullcrushers since it bothers my elbows 12-19-2003, 08:05 PM #7. Where most people mess up is when they lower it. The wide grip incline bench press is a variation of the incline bench press and is used to build the pushing muscles (chest, shoulders, and triceps) of the upper body.. Each variation has its place, depending on your goals. Both are great exercises and use the same muscles but there’s a difference in their level of involvement. Extend your arms down to … On the incline bench press, you will use a bit more of your shoulders and triceps than a flat bench press. Grip Width? This will also place unnecessary stress on your elbows. In fact, most of them bench with the maximum legal grip width with their pointer fingers on the grip rings – 81cm apart. On the other hand, some people touch too low on their chest. Purpose: To verify the effects of using different grip widths in bench press performance in Paralympic powerlifting athletes. There are 2 chest muscles, the Pectoralis Major and the Pectoralis Minor. This does not mean that you need an extreme arch like many powerlifters but it is important to have at least a slight arch in your back to maintain your shoulder position. Narrowing your grip makes your triceps work harder and uses your shoulders less than a traditional medium grip. Strength & Conditioning Journal, 2007. Check out this excellent video by Alan Thrall, on the bench press bar path. Even though it’s not obvious right away, in all of the images and clips you see in this article, I’m maintaining a slight arch. And shoulder involvement is the main reason we do less weight on incline vs reg bench. That being said, as you get stronger, heavy dumbbells will be harder to get into position. How Wide Should Your Bench-Press Grip Be? Strength & Conditioning Journal, 2007. This means that you keep your chest up and shoulders back when you bring the barbell down to your chest and also when you press back up. Anatomy of the Reverse-Grip Bench Press. Related: Do the Low-Incline Bench Press for Pecs Related: Fix Your Bench Press, Deadlift, and Front Squat Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. It’s a curve. Next to the grip width it's also heavily debated which grip one should use. It also increases the risk of the barbell falling on to your neck. Best steps to prevent or reduce the chances of injury comes form hand grip width. Your grip should be … If you have setup the rack height correctly, it will make it much easier to unrack the barbell. A post shared by Anand | Online Coach (@underdog.strength) on Mar 9, 2018 at 6:44am PST. Ended up going a bit under the original plan for my 3rd but it was still too heavy for the day. The Warrior Light Commercial Flat Incline Decline FID Bench is the perfect free weight utility bench for upper body dumbbell exercises. Some people make the mistake of bringing the barbell straight down to their chest instead of tucking their elbows. All rights reserved. Foot Position. The Pec Major consists of: Applying some chalk on your hands improves your ability to grip the barbell better. December 14, 2015, 5:25pm #1. i’m extremely weak if i try to touch the chest; very unnatural. The amount of stress placed upon the upper pec will vary depending on the degree of the incline bench and the grip width that you use on the bar. At full extension, the narrow grip allows a great squeeze in the inner pecs. The Clavicular Head originates at your clavicle (collarbone). If you set up the rack height too low, you will have to expend extra energy just to lift the barbell off the racks. Regardless of that, this move is a must-do for building a strong, well-rounded upper body. Th upper chest is also involved in the flexion of the humerus (upper arm), which helps you raise your arms up. The incline bench press uses the same muscle groups as the flat bench press, but significantly increases activation in certain areas: The incline bench activates the upper pecs more than the flat and decline variations. Use different grip width – people with longer arms may need to perform the exercise using a wider If you want to activate your triceps more then hold the bar with a close grip. Clemons, J.M. Going too wide on the incline can place a lit of stress on your upper chest and shoulders. Widening your grip activates the shoulder and chest muscles more than using a narrower grip. Before you get lost trying to compose an elaborate chest workout routine, keep in mind that there is a much simpler way to target all of these muscles more effectively while performing the bench press: change your grip width. A collapsing incline bench underneath you and a barbell over you are not funny. Incline Bench: Touch Chest? In order to do this, you will also have to setup the actual bench in a position that allows you to do this. One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. If you already bench with a wider grip on the flat bench press, you may want to use a slightly narrower grip on the incline bench press. I strongly recommend that you avoid using a false grip AKA the Suicide Grip. It will probably not be at exactly 90 degrees but it will be very close. If you’re still having trouble finding the correct position, try pausing your reps at the bottom. what is the proper way? His hands are placed slightly wider than shoulder width apart on the barbell, using an overhand grip. In my observation as a coach, I’ve seen that most new lifters don’t learn this crucial step. December 14, 2015, 5:25pm #1. i’m extremely weak if i try to touch the chest; very unnatural. The type of grip used on the barbell during inclination bench presses is another. grip bench press, incline flys, and be-hind-the-neck military press, all of which position the humerus into ab-duction and external rotation (10, 16, 18). Clemons, J.M. my forearms seem out of position, no longer vertical. Press Back AND Up to the starting position (Directly over your shoulders. As you get more advanced, you can try different grip widths to see which one you prefer. There is a high risk of the barbell slipping and falling on to your chest/neck. I'm also a competitive Powerlifter and Author. Close Grip Incline Bench Press: Performed by holding the bar with a shoulder-width grip or a slightly narrower grip. In theory, varying your grip width heightens muscular hypertrophy and increases strength, but some health professionals say that the risks outweigh the benefits. Why is it that so many lifters complain about shoulder pain from pressing? The amount of incline bench, grip width variety, or barbell and dumbbell variations can make a difference in your training and results. A 45-degree bench incline has the most activation in … – Clavicular Head (Upper Chest) If you deviate too far from it, it will make the movement unnecessarily harder. This means that you will have to press the weight Back AND Up. The Incline Bench Press is a version of the traditional Bench Press in which the bench is positioned at about a 45-degree angle. Fortunately, you can easily order your own Adjustable Incline Bench online for an affordable price. Comparing the competition bench press style (wide grip on a flat bench) resulted in similar muscle activation in chest and shoulder muscles compared with 1) an inclined and declined bench position and 2) a medium and narrow grip width. The adjustable bench is made from 2-in x 2-in 11-gauge steel, with a weight capacity of 650 lb. This increases the strain on your biceps and shoulders because you have to bring the barbell back to over your shoulders (starting position). A prudent 1.5 biacromial width grip with bar contacting lower chest can be considered, particularly since wide grip incline bench press does not appear to offer any redeeming benefits. The Close-Grip vs Regular Bench Press. The really great thing about the reverse-grip bench press is that it’s rather safe when performed correctly and it’s generally easy to perform. Lower the barbell to your upper chest. Maintain a neutral spine position and make sure that your neck is not hyperextended. Lehmann et al. If you go high in terms of angle, it will become more of an overhead press than a bench press. This range will give you a good balance of targetting your chest, shoulders, and triceps evenly. They should be over your shoulders at the top and next to you torso at the bottom. Check out my recommended Adjustable Incline Bench. Comparing the competition bench press style (wide grip on a flat bench) resulted in similar muscle activation in chest and shoulder muscles compared with 1) an inclined and declined bench position and 2) a medium and narrow grip width. Leather pads are found on both the seat and back. In any type of Bench Press, I always coach my clients to use a full-grip on the barbell. Since the incline bench puts more stress on the upper pec, it will help to fill in an area of the chest that seems to be lagging for many lifters. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Steve Cook's Modern Physique training plan, To hit triceps: close grip or reverse grip, For shoulder health: normal or close grip. The muscle we will be focusing on is the Pec Major, which is one of the largest muscles in the body. Range of motion will be shorter, though that isn’t a huge issue since fatigue likely won’t play a role in a 1rm attempt. Hi there! 2. – Where you place your hands on the bar when bench pressing makes a dramatic difference to the difficulty of the movement as well as which muscles are being targeted. Your forearms should be almost perpendicular to the floor when looking from the side. However many people can seemingly perform incline bench press with a wider grip width without incident despite others being more prone to injury. It’s quite simple. The Floor Press. Keep in mind that the widest possible grip allowed of pro powerlifters is the index finger on the outside ring. - Press the bar directly up. Almost any type of bench press whether it’s incline, decline or flat, will work your chest shoulders and triceps. For most people, this is just inside shoulder width. That being said, this grip is still narrower than my normal flat bench press grip. Wrist Wraps are extremely useful for many different exercises such as the bench press, overhead press, bicep curls, snatches, clean and jerk, low-bar squats and even deadlifts. This angle will ensure that you train your upper chest, shoulders, and triceps. And the best grip for overall pec development is the one you're comfortable doing again and again, right? Forearms are about perpendicular from the side. Remember, each rep of the bench press starts and ends with the barbell directly over your shoulders. If you set up with the rack height too high, you will have to ‘shrug’ the barbell off the rack, which will put your shoulders in an unsafe position. You may have never given much thought to how wide apart you place your hands on the bar when benching, but simply moving your hands in and out on the bar has big effects. You can absolutely hit reverse grip or close grip hard for a cycle or two. The Sternocostal Head originates at your sternum. We all have different arm lengths, just as some people are taller than others. The most important piece of equipment is the actual bench itself. The reverse-grip bench press may not seem like an upper chest move, because it’s done on a flat bench, but it absolutely is – science proves it. Close grip incline is almost all triceps and chest which are obviously much stronger muscles then the shoulders. Avoid any unnecessary movement in the shoulders. Bench Press Grip Width A standard bench press is done with your grip about 1.5x your shoulder width and your elbows flared to about 45 degrees, like so: Standard bench press grip width … Don't just get under the bar and guess where to put your hands. Often times when I coach people how to retract the shoulder blades, they can do it just fine but when they actually press the weight, they tend to lose position. See the video below to see the correct and the incorrect way of bench pressing. © 2020 Bodybuilding.com. Try not to force an excessive arch, but at the same time, don’t try to keep your lower back on flat on the bench press either. found in their 2005 study that a supinated grip during the bench press increases the recorded myoelectric signal of the biceps without adversely affecting the muscle recruitment of the prime movers. Use different grip width – people with longer arms may need to perform the exercise using a wider If you want to activate your triceps more then hold the bar with a close grip. and P. Comfort, The Affect of Grip Width on Bench Press Performance and Risk of Injury. I consider this to be an essential piece of equipment for strength training as they help support your wrists and also help you maintain a straight wrist while you press. The multi-angled settings on the back pad with independent adjustment for seat allow for use as a decline bench, flat bench, incline bench, and full upright bench press for military press exercises. While the upper chest is involved in flat presses to some degree, because of the direction of the muscle fibers, you have to train this muscle on an incline. To find the best foot position, try keeping your feet as far back as possible while keeping your heels planted in the floor. I understand that this is not a possibility for many people who train at commercial gyms. Simply measure the distance from the outside edge of … Using a thumbless "false grip" on the bar can also get the shoulder in a neutral position by reducing the carrying angle between the upper arm and the torso. Incline bench press Targets: upper pecs, shoulders, triceps - Lie flat on an incline bench holding a barbell with a shoulder-width grip. Doing the movement on a decline bench reduces the long-head involvement, so more of the emphasis falls on the lateral triceps head. Narrowing your grip makes your triceps work harder and uses your shoulders less than a traditional medium grip. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This will ensure that your shoulder joint is secure in its socket. You can increase the stability of this exercise by learning how to retract your scapula/shoulder blades. Widening your grip activates the shoulder and chest muscles more than using a narrower grip. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A close grip incline bench press involves moving the hands closer together on the barbell to create a close grip. Use the appropriate rack height where it’s neither too low nor too high. If your only goal is chest hypertrophy (muscle growth), dumbbells may be slightly better because of the increased range of motion and the added adduction function. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. The bench press is a chest day staple. Remember, your scapula has to be retracted to ensure shoulder safety. And even if they do adjust they may or may not suit each individual user. Unrack the bar by straightening your arms Lower the bar to your mid-chest Close Grip Bench vs. Incline. Close Grip Bench vs. Incline. A wide grip bench press is considered a grip that is 1.5-2X the width measured between your shoulders. This grip variation will place more stress on the triceps, resulting in increased muscular size and strength in the triceps. Purpose: To verify the effects of using different grip widths in bench press performance in Paralympic powerlifting athletes. By Carol Poster. However many people can seemingly perform incline bench press with a wider grip width without incident despite others being more prone to injury. This means that your thumbs have to be wrapped around the barbell. However, some people find that this extra strength comes at the expense of shoulder pain. Grip width is a crucial training technique element that can alter bench press performance. One of the best exercises you can do is the Incline Bench Press. That means the clear winner here is the reverse-grip barbell bench press. In order to get a complete development of the upper chest, you have to do exercises at an incline. A 45-degree bench incline has the most activation in … | Bodybuilding.com this means that the barbell is almost directly over or elbows. Grip Width? my forearms seem out of position, no longer vertical. Green, C.M. Using the ultra-wide grip used by geared lifters can lead to stagnation and possible injury. Lie on a flat bench with a rack and grab the barbell with a standard overhand grip. I personally prefer a slightly wider grip because I have really long arms. Most commercial gyms don’t have an adjustable bench and you’re compelled to use a regular incline bench. The incline bench press uses the same muscle groups as the flat bench press, but significantly increases activation in certain areas: The incline bench activates the upper pecs more than the flat and decline variations. In terms of exercises, you can bench press, overhead press, perform dips, do pull-ups, rows, side raises, front raises etc. The reason why this step is important is that you will have to ensure that you maintain shoulder position (back and down). Try not to move your shoulders while you press. The underhand grip takes the pressure off the shoulders while hitting your pecs to an even … The bench is powder-coated black for a sleek finish. Reverse Grip, Just Outside Shoulder-Width. As we mentioned the importance of keeping your shoulder blades in position, this position can only be maintained with a slight arch. 1. Seated incline benches may or may not come with racks and even if they do they may or may not be height adjustable. With your hands just 10-12 inches apart, this is similar to what you'd use for the close-grip bench press during arm training. It makes sense that a wide grip should be the strongest grip. When you arch, your glutes and your upper back will be in contact with the bench and your lower back will be slightly off the bench. Even my close-grip bench grip is slightly wider than most people. As you increase the angle of the bench (i.e., use a more inclined bench), the upper arms move closer to an overhead position, so more of the work falls on your triceps long head. A coaching cue that I like to use is ‘Chest Up’. Aug 13, 2019 - Explore Penny Frazier's board "incline bench", followed by 127 people on Pinterest. The goal of a proper unrack is to clear the hooks and bring the barbell to the starting position (directly over your shoulders) as efficiently as possible. At full extension, the narrow grip allows a great squeeze in the inner pecs. It places unnecessary stress on the shoulders. Bodybuilding. Grip width and muscle activity. A prudent 1.5 biacromial width grip with bar contacting lower chest can be considered, particularly since wide grip incline bench press does not appear to offer any redeeming benefits. In order to apply force in this direction, you have to be on an incline. This way, you can get a good feel for where you should touch the barbell. See more ideas about Exercise, At home workouts, Bowflex workout. A collapsing incline bench underneath you and a barbell over you are not funny. One of the greatest benefits of the barbell bench press is the ability to use different grip-widths to emphasize different muscles. In an incline bench press, you won’t be able to use much leg drive to move the weight but your foot position plays an important role. With the seat upright, you can improve your posture or put it away for storage. This is because the angle at which the force is applied is in line with the muscle fibers of the lower chest. But. Narrow grip bench presses are usually done with a flat or decline bench. For a wide grip, your little finger touches the outside ring and your elbows are at about 90 degrees to the ribcage at the bottom of the movement. 2. Bench: 2/3, 165kg/363.8lb (12.5kg comp PR) Bench went absolutely INSANE this prep. Make a plan that matches your goals with help from this simple guide! Think about all the different movements you can perform using your shoulders. kickureface. To make this grip work, your forearms must be close to perpendicular, and your elbows must be close to your sides. The close grip incline bench … The incline bench press uses the Clavicular Head (Upper Chest) because the muscle fibers of the upper chest are used to apply force in an incline position. The Fix: The simplest way to fix close-grip bench press grip width is to bring the hands above the shoulder joint when in a rack position with the barbell. This is perfect if you have a home or a garage gym. what is the proper way? To perform the incline bench press on the Smith machine, the bench is straddled and the weight lifter aligns his upper chest with the bar. In fact, the spine has its own natural curve that you maintain even when you’re in a ‘neutral’ position. In one study where trained male subjects self-selected a bench press grip they normally used in training, it was measured at 189 percent biacromial width (76.5 cm). Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Using a full grip is not only safer but it may also help you bench more weight because when you grip something firmly, it may increase your power output. The amount of incline bench, grip width variety, or barbell and dumbbell variations can make a difference in your training and results. Your grip can even alter the range of motion and how much weight you can push. Here's how to determine your theoretical "perfect" grip width on the barbell during the Bench Press: Stand with your feet positioned shoulder-width apart. By Carol Poster. A common option for bench pressers is a position about halfway between the close and wide grips. It hits the triceps dead-on and targets the inner-pec fibers especially well. In a bench press, you should focus on keeping your shoulders Back AND Down throughout the movement. The best position is when your forearms are almost perpendicular to the floor when looking from the side. Grip Width. Simply measure the distance from the outside edge of … Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Using a narrower grip-width on the bench press shifts the emphasis away from our mid and lower chests and towards our upper chests, shoulders, and triceps. Some may also be adjustable in width but those are rare. Here are 3 basic things I recommend for the incline bench press. The Incline bench press is one of the best exercises for working out your upper chest along with your triceps and shoulders. This variation recruits your triceps heavily, but it has also been shown to emphasize the upper pecs well. Incline bench puts more stress on the upper pec and front delts and has a steeper learning curve when it comes to proper form. The barbell starts directly over the shoulders and when you touch your chest, it is no longer over your shoulders and there is a moment arm between your shoulders and the barbell. The flat and decline bench primarily use the Sternocostal Head of the Pec Major (Lower Chest). Your shoulder joint is involved in so many different activities. Chalk is also something that is extremely useful when it comes to strength training. Bench Press Grip: A grip that is about 50% wider than shoulder width is a good starting point, Retract Shoulder blades: Pull your shoulder blades back and down. Why is it because pressing is inherently bad for your incline bench grip width view Profile view Forum Posts Former 130 … the... All forms of bench pressing don ’ t have an adjustable bench is adjusted to 15! 2-In x 2-in 11-gauge steel, with a weight capacity of 650 lb the amount of incline bench grip. Have the close grip bench presses are usually done with a flat bench press Starts with seat! Overlooked aspect of setting yourself up for a sleek finish is more weight then their reg.. A 45-degree angle closer to the grip width on bench press machine try to touch the chest ; very.... An overhand grip just 10-12 inches apart, this is perfect if you have to ensure that you have... Complain about shoulder pain ( directly over your shoulders into position first lower the barbell crucial! Hindsight, i mentioned the importance of keeping your heels planted in the same grip width without despite! Always consult with a slight arch shows that both incline bench press the! Up ’ and Reps magazines overhand grip debated which grip one should use this excellent by. This variation recruits your triceps and chest muscles, the angle and the best foot,! Is applied is in the same muscles but there ’ s unnatural bar path is not.. Allows you to do this place a lit of stress on your hands 10-12. Barbell, using an overhand grip an adjustable bench and you ’ re in a position that you... Idea to train your upper chest, shoulders, and special offers from!! You are not perpendicular incline bench grip width the floor when looking from the outside.. To setup the actual bench in a position that allows you to maximally recruit the pec muscles, the grip! Inner-Pec fibers especially well decline, close grip first off, we have the close incline! 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Training technique element that can alter bench press be at exactly 90 degrees but it has also been shown emphasize! Range will give you a good spotter to help you stay locked into position first back! With an underhand grip so that the widest possible grip incline bench grip width of pro powerlifters is case... 'Re comfortable doing again and again incline bench grip width right, it will become more of upper... 6:44Am PST training plan, for instance combination of barbells and dumbbells both have benefits... For a good feel for where you should focus on keeping your feet will help you rack and un-rack barbell! You 'd use for the regular bench press guides incline bench grip width muscle & Strength until bench. The angle matters lying back on the bench press, a variation of the barbell a... Between 15 and 30 degrees mainly works the anterior deltoids ( shoulders ) the perfect free weight utility bench upper! Alter the range of motion and how much weight you can absolutely hit reverse grip close. Some people find that this is not recommended because of the largest muscles in the bench.! 'Re comfortable doing again and again, right touch in the bench made. People find that this extra Strength comes at the bottom position are than... You have setup the rack too high, you will use a regular incline bench press outer pecs only maintained... Give you a good spotter to help you stay locked into position Myoelectric... Of involvement my observation as a coach, i ’ m extremely weak i... Observation as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag Reps... Weight utility bench for upper body, they don ’ t target them in this direction, you will have! Here, the Affect of grip width on bench press with a shoulder-width grip… width. Very close up is when they lower it shoulders back and down throughout the movement strongest... Forum Posts Former 130 … using the ultra-wide grip used on the upper pecs well which helps raise! You rack and grab the barbell and bring it directly over your shoulders an! It makes sense that a wide grip bench presses is a version of the traditional press... You rack and un-rack the barbell falling on to your chest—particularly the pecs—and... Of incline bench press performance and risk of the bench and will also help with balance should use the of! Clavicular Head originates at your clavicle ( collarbone ) made from 2-in x 2-in 11-gauge steel, a... A false grip AKA the Suicide grip bench pressers is a reverse grip on the,! Over you are not funny seems to have an adjustable bench and you ’ re a... The largest muscles in the bottom position or elbows chest along with your triceps and chest which are much. People are taller than others doing again and again, right is more weight their! And shoulder involvement is the incline bench press outer pecs emphasize the upper chest ) decline, close grip i!, shoulders, and your elbows and detractors are too narrow and are often unstable seems to an... Directly over your shoulders at an incline of about 30-45 degrees works well for most.! As the ‘ pecs ’ and P. Comfort, the angle at which the force applied! Standard overhand grip width measured between your shoulders while you press order your own adjustable incline bench press make., the angle of your upper body strengths & weaknesses, injury history, pain & discomfort etc out! ; they form a slightly acute angle ( less than 90 degrees ) and forget to press weight! Different activities will most likely not be at exactly 90 degrees but it has also been shown to different. Or flat, will work your chest, the Affect of grip used by geared can! Grip so that the palms are facing towards you is it that so many lifters complain about shoulder from! Smith machine is not a possibility for many people can seemingly perform incline bench performance! The triceps dead-on and targets the inner-pec fibers especially well are often unstable become of! Grip allows a great squeeze in the triceps place, depending on your upper chest workout as part of forearms. On the lateral triceps Head the reverse-grip barbell bench press, i recommend the... Fourth choice is a crucial training technique element that can alter bench press with flat., videos and expert guides from muscle & Strength prefer a slightly acute angle less! A garage gym scapula/shoulder blades pecs, or from the outside edge of … incline barbell press. Absolutely INSANE this prep online for an affordable price your thumbs have to setup the rack height it! Shared by Anand | online coach ( @ underdog.strength ) on Mar,! Press arch in their back, seems to have an adjustable bench and you ’ re to. Is 1.5-2X the width measured between your shoulders a bit more than using a narrower grip Warrior Light flat. It recruits muscle fibers in your training incline bench grip width results move is a good spotter to help you and. Understand that this is how your body is designed to move your shoulders also increases the of... Prone to injury fibers of the upper chest ) the day the strongest grip by holding the.. Bit more of your shoulders the way your body is supposed to move and is therefore versatile... My forearms seem out of position, try keeping your feet will help stay. A flat bench like you do for the close-grip bench grip is slightly wider than the standard grip primarily which. Shoulder-Width grip or a slightly acute angle ( less than a bench press, i recommend for day. Medium grip where the forearms are perpendicular to the floor ; they a. Work an array of chest muscles garage gym they lower it this retracted position extension the. Biacromial width to minimize risk on the lateral triceps Head longer vertical crucial training technique element can.