Different Bench Press Grips. Written by admin in Uncategorized There are three types of Grip techniques you can do for the bench press these three techniques are narrow medium and wide it all depends on your biacromial width Changing up your grip during a bench press workout can affect performance and possible injury prevention.
#9 Try Different Grips floor press if the distance between your shoulders is 40cm 5 sets perform a closer grip with your hands closer together This is the classic closegrip bench press 5 sets This is often just wider than shoulder width 1 rep day 3 decline chained A lifter can elect to lower the bar to nipple level it is recommended that you use different grips throughout the sets.
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4 CloseGrip Bench Press Bringing your hands closer together for a bench press causes lower biceps activation and increases the strain on your triceps It’s best done on a flat bench for maximum triceps targeting Make sure you have a friend or personal trainer to spot you on this move especially if you’re using really heavy weights.
Barbell Bench Press Medium grip vs Wide grip – Wellneos
A similar study comparing the effects of different grip widths on the bench press found that the clavicular and sternocostal heads are best targeted by using a wide grip Since this grip shortens the range of motion it enables you to get deeper with the bar for the same amount of shoulder rotation which ultimately allows for more weight to be lifted.
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CloseGrip Bench Press WideGrip Bench Press Tempo Bench Press Incline Bench Press Spoto Press Swiss Bar Bench Press Dumbbell Bench.