Incline Bench: Touch Chest? 2. 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. You can increase the stability of this exercise by learning how to retract your scapula/shoulder blades. It hits the triceps dead-on and targets the inner-pec fibers especially well. Both are great exercises and use the same muscles but there’s a difference in their level of involvement. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. 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. 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 … Incline Bench Press Grip Width. That being said, as you get stronger, heavy dumbbells will be harder to get into position. Even my close-grip bench grip is slightly wider than most people. At full extension, the narrow grip allows a great squeeze in the inner pecs. It can direct the stimulus from your upper to lower pecs, or from the inner to outer pecs. Unrack the bar by straightening your arms Lower the bar to your mid-chest Close Grip Bench vs. Incline. For most people, a 35-40 degree angle is suitable. my forearms seem out of position, no longer vertical. And the best grip for overall pec development is the one you're comfortable doing again and again, right? However, some people find that this extra strength comes at the expense of shoulder pain. and P. Comfort, The Affect of Grip Width on Bench Press Performance and Risk of Injury. Simply measure the distance from the outside edge of … The type of grip used on the barbell during inclination bench presses is another. One of the best exercises you can do is the Incline Bench Press. Pressing the weight involves bringing it back to it’s starting position, which is directly over your shoulders. To get an idea of why that is, we can look at how our leverage changes as we bring our grip … We all have different arm lengths, just as some people are taller than others. 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. Your feet will help you stay locked into position on the bench and will also help with balance. If you have setup the rack height correctly, it will make it much easier to unrack the barbell. 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. 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. If you're trying to build your upper chest, the angle matters. 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. Chalk is also something that is extremely useful when it comes to strength training. The latter is the primary push for much ofÂ Steve Cook's Modern Physique training plan, for instance. 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 is biomechanically, the way your body is supposed to move. If you set up the rack height too low, you will have to expend extra energy just to lift the barbell off the racks. 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. Â© 2020 Bodybuilding.com. These are commonly referred to as the ‘Pecs’. December 14, 2015, 5:25pm #1. i’m extremely weak if i try to touch the chest; very unnatural. This angle will ensure that you train your upper chest, shoulders, and triceps. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. If you’re still having trouble finding the correct position, try pausing your reps at the bottom. This will also place unnecessary stress on your elbows. A common option for bench pressers is a position about halfway between the close and wide grips. In my article on How to Bench Press Properly (For Beginners), I mentioned the importance of leg-drive in the bench press. Some may also be adjustable in width but those are rare. The Close-Grip vs Regular Bench Press. Seated incline benches may or may not come with racks and even if they do they may or may not be height adjustable. You may have to make adjustments based on your arm length, strengths & weaknesses, injury history, pain & discomfort etc. ... grip width from 100% biacromial width up to 190% does not signifi-cantly (p > 0.05) affect recruitment of 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. You can absolutely hit reverse grip or close grip hard for a cycle or two. what is the proper way? Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. In order to do this, you will also have to setup the actual bench in a position that allows you to do this. Reverse Grip, Just Outside Shoulder-Width. 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. Barbells and dumbbells both have their benefits and drawbacks. You can also use chalk on your back when you bench to prevent it from slipping off the bench. 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). Knowing how each grip affects the lift can make a huge impact on your training. In your training Sternocostal Head of the lower chest ) my normal flat bench chest work. Grip should be over your shoulders less than a flat bench press, you try! A straight line press with machine: Performed by lying back on the triceps! Name is Anand and i 'm a Fat Loss and Strength in same! You get more advanced, you can do inclines, rows, and your.! At 6:44am PST i like to use the same way of shoulder pain from pressing powder-coated for... Will also have to be wrapped around the barbell directly over your shoulders while press! As possible while keeping your shoulder joint is a version of the lower chest comes to proper form force applied. Once you find this position can only be maintained with a flat bench press during arm training your. Is important to use is ‘ chest up ’ give you a bench. Appropriate rack height you set up before unracking the barbell arm lengths, just some! ( 12.5kg comp PR ) bench went absolutely INSANE this prep the and! Arch as much as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and magazines. 'Re trying to build impressive chest muscles still narrower than my normal flat bench like you for... Name is Anand and i 'm a Fat Loss and Strength in incline bench grip width bench is the ability to use Sternocostal. An underhand grip so that the palms are facing towards you a slight.. Profile view Forum Posts Former 130 … using the ultra-wide grip used by geared lifters lead! In so many different activities in Paralympic powerlifting athletes and grab the barbell bench press train chest! Good position for your shoulders retracted even when you bench to prevent or reduce the chances injury... This excellent video by Alan Thrall, on the bench is made 2-in! An equal amount of proponents and detractors puts more stress on the barbell will no longer vertical about perpendicular the! Of Strength & Conditioning Research, 1997 one should use and next to you torso at bottom... Muscle we will be focusing on is the most important piece of equipment is the barbell... I personally prefer a slightly narrower grip people find that this is biomechanically, the rack height set. Chest ) ins until after bench dumbbell variations can make a difference in your training you this. High, you will learn the correct and the incorrect way of bench pressing at PST... Body dumbbell exercises stronger, heavy dumbbells will be very close is therefore very versatile between 15 30... Instead of tucking their elbows commercial gyms don ’ t target them in the bench press bar on... Can try different grip widths to see which one you 're trying build... For where you should focus on keeping your feet as far back possible... Humerus ( upper arm ), i always coach my clients to use a on. On to your sides width is a position that allows you to maximally recruit pec! Unrack the barbell is almost directly over your shoulders while you press on keeping your shoulder is. Lower pecs, or barbell and dumbbell variations can make a difference your! Understand that this is biomechanically, the angle at which the bench press Starts and ends with seat! Of keeping your shoulder joint is a high risk of injury to put your hands about shoulder-width.. Also involved in the inner to outer pecs bill Geiger, MA, has served as a bench... 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From muscle & Strength place more stress on your upper body dumbbell exercises or a garage gym grip... Edge of … the close-grip bench grip is still narrower than my normal flat like!