What grip is best for bench press?

traditional grip
The traditional grip is the most common grip used for Benching, and it offers a nice balance of comfort and control. For most people, the traditional grip allows them to move the most weight. “The traditional grip provides a good combination of speed off the chest and range of motion,” Bonvechio says.

What is an acceptable bench press?

For example, the average man, in ordinary circumstances, should be able to bench press 90% of his body weight. A 220lbs man in his 20s would be able to lift 225 in an intermediate level, 305 in advanced, and 380 in elite. Men tend to be strongest in their 20s and 30s, and gradually decline as they get older.>

Is close grip bench harder?

The close grip bench press is harder than a standard bench press with a medium to wide grip because it challenges the triceps by de-emphasizing the pec involvement in the press. The narrow grip also increases the range of motion and therefore time under tension as well.

Is close grip bench better for chest?

Summary. The close-grip bench press is an assistance lift for the bench press that puts more emphasis on the shoulders, upper chest, and triceps. It uses a deeper range of motion than the incline bench press, which should, in theory, make it better for building the front delts and upper chest.

Can you bench with wide grip?

You can get stronger in a wide grip bench press if you move your grip out slowly over several months (one finger length at a time), work on increasing the size and strength of your pec muscles, and improve your shoulder stability.

Is close grip bench worth doing?

Close-grip bench presses Lift the bar and lower it down to your lower chest level keeping your elbows by your side. Without locking your elbows flex your triceps hard and repeat for reps. Pros: The ability to apply some serious weight to your triceps, the close-grip bench press is an excellent compound mass builder.

Is wide grip better for chest?

By taking a wider grip on the bench press you lift less range of motion, recruit the larger musculature of your chest, and can better set your shoulders in the start position, which increases stability throughout the entire movement.

How big should your bench press grip be?

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 hits the triceps dead-on and targets the inner-pec fibers especially well. Here, the forearms are not perpendicular to the floor; they form a slightly acute angle (less than 90 degrees).

What’s the definition of a wide grip bench?

A wide grip bench is considered to be a grip where you grab the bar 2X the distance between your shoulders. For example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press.

How are your hands supposed to be when bench pressing?

You may have never given much thought to how wide apart you place your hands on the bar when performing a bench press, but simply moving your hands in and out on the bar has big effects. It can direct the stimulus from your upper to lower pecs, or from the inner to outer pecs.

When to use the neutral grip bench press?

The neutral grip bench press, like every variation, has its time and place in workout programs. It’s a useful variation when working around shoulder issues and can be a fantastic variation for targeting the triceps and focusing on the mind muscle connection required to create a strong pec contraction.