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Wide Grip Bench Press VS. Close Grip Bench Presses Which One Is Powerful

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Wide Grip Bench Press

Close Grip Bench Press VS. Wide Grip Bench Presses Which One Is Powerful: Hey, guys today I am sharing some useful information about Wide Grip or Close Grip? Which one is better for you, and choosing the right bench press grip is important.

The barbell bench press can perform either slightly wider than or slightly narrower than shoulder-width apart to target different muscles. Three of the best personal trainers in the business have weighed in on the pros and cons of each variation to help you make an informed decision.

Wide Grip Bench Press VS. Close Grip Bench Presses Which One Is Powerful

Wide Grip Bench Press

Benefits And Risks Of The Wide Grip Bench Press

For decades, the wide-grip bench press has been a staple of many people’s workout routines, and it’s for a good reason. Pectoralis major (also known as your pecs or chest) is one of the most active muscles in the human body.

As well as an American Council on Exercise study found this exercise to be one of its most effective. Hence, moves for eliciting a high level of muscle activity in this area. Suppose you’re looking to target your chest and shoulders, Shana Verstegen.

An ACE certified personal trainer and TRX Master Trainer recommends a wide-grip bench press. However, she stresses the importance of safety. When working with my clients, I avoid wide-grip bench presses because of the potential for shoulder instability and major pectoralis rupture.

Researchers in the Strength and Conditioning Journal found that a wide-grip bench press increases the risk of shoulder injury by nearly 1.5 times as much as a narrow grip bench press. So This supports Martin’s concerns about risks outweighing benefits in the long run.

Be careful when lowering and lifting the bar, heeding Martin’s advice and only lowering it to about 3 – 4 inches above the chest, rather than lowering it completely.

Benefits And Risks Of The Close Grip Bench Press

The smaller muscles of the arms, specifically the triceps and forearms, shift from the larger muscles of the torso to the smaller muscles of the arms when the hands are placed slightly less than shoulder-width apart.

According to Jonathan Ross, an international fitness educator and author of Abs, proper alignment are crucial. “See for excessive extension of the wrists, in which the knuckles rock back toward the forearms,” reveals the author.

A narrow-grip bench press is an effective exercise for strengthening upper arms while reducing stress on the shoulders, but Ross cautions that those with an elbow, wrist, or shoulder issues may find it difficult.

Wide Or Narrow Bench Press Grip, Which Is Better?

Although there are the other factors to consider, your choice of grip largely depends on whether. As well as you’re trying to strengthen your chest or your triceps. Don Bahneman, the general manager, recommends considering your health history, fitness goals, and body awareness before beginning a fitness regimen.

Flat bench lifts necessitate good mobility in the shoulders and scapular stability to minimize the risk of injury. Bahneman recommends using dumbbells instead of a barbell. As well as performing this exercise on a bench inclined between 15 and 60 degrees if holding a straight bar causes discomfort.

Despite their popularity, both variations of this move aren’t the only pushing exercises you can do (hello, push-ups!). Make sure you do some pulling exercises (like a dumbbell back workout) to counterbalance the squatting movements and avoid injury.

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