The bench press is a very important upper body training exercise in power lifting. Many newcomers and veterans will think in practice: When the bench press, the impact of grip width is exactly what?
The grip distance in the variant can be wider or narrower than the standard grip distance.
The narrower the grip, the more inclined the forearm to the middle at the bottom. When the bar is in contact with the chest, the elbow will stop moving downwards, so that the movement around the shoulder joint will be smaller.
When the patella moves down, its rotation angle will be smaller, and the less the chest muscles do work; the larger the angle of the elbow opening, the more triceps muscles do work.
The forearm is in a vertical position at the bottom and uses the maximum movement distance of the elbow.
Wide grip
The very wide grip distance corresponds to a shorter bar movement distance and elbow movement distance, because the barbell bar has already touched the chest before it can fall a long distance. If the weight lifter uses a wide grip, the triceps tend to stretch the elbow in a smaller angle, so that the pectoral and deltoid muscles will eventually need to complete a larger workload.
Because of the small movement distance of the wide grip, the weight that can be lifted is greater. And during this process, the weight lifter did not rely on the power of the triceps, but the chest took most of the workload.
Narrow grip
A narrow-squat bench press is actually not just a triceps exercise, although it has such a reputation. The larger elbow angle opened by the triceps provides more stimuli for the triceps; the pectoral and deltoid muscles act as they do in the standard bench press - the sacrum is adducted but the range of motion is different because In the locked state, the sacrum is closer to vertical than the standard bench press, but the bottom position is not as low as in the latter case.
Because the force exerted on the base of the pectoral and deltoid muscles is reduced, the weight used in a narrow-range bench press will be less than that of a standard bench press, but not much less.
Compared with wide-range bench presses, it is much more difficult to push up a large-diameter bench press because the narrow-range bench press moves more, and this process is accompanied by a reduction in the involvement of pectoral and deltoid muscles.
Which one is more suitable for you
If your interest is moving a lot more weight – just as a power lifter needs it, a wide bench press that fits the rules of the game is what you should use.
If you are interested in producing the greatest degree of muscle pressure and then producing a muscle conditioning process, the medium grip is the most useful.
If you need to exercise more triceps, use a narrow bench.
If you want to try a narrow-range bench press
People often practice narrow-nose bench presses with high repetitions, but this is only a traditional practice and it is not reasonable to think that narrow-shoulder bench presses must do so. Because the narrow-base bench press uses lighter weight than the wide-range bench press, the weight lifter can do this exercise after completing the bench press training, or arrange a narrow-weight training day to practice a narrow-range bench press.
Weight lifters must hold the barbell very tight because the wrists make the bar less reliable than traditional grips – when a person was pushing a barbell, because the wrists twitched due to untimely movements. failure.
The narrow-range bench press is also known for its abrupt exhaustion - after the last action was completed, there was no indication that the next push-up would be stuck halfway. In general, exercises that rely on fewer muscle masses, or fewer muscle groups, are more likely to fail during an action because of sudden exhaustion than actions that use more muscle.
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