Wide Grip Bench
As a subtle variation on the standard the flat bench press a wide grip technique still covers the same basics.
Wide grip bench. This exercise puts most of its focus squarely on working the pecs specifically the pectoralis major or lower pecs but the upper pectoralis major the anterior deltoids of the front shoulder and the triceps are also engaged as synergists muscles that help other muscles. The wide grip bench press allows you to maximally recruit the pec muscles which are responsible for producing maximum force off the chest. In theory varying your grip width heightens muscular hypertrophy and increases strength but some health professionals say that the risks outweigh the benefits. Top power lifters do use a wide grip.
In addition a wide grip bench press reduces the range of motion of the movement which decreases the amount of work required to press the barbell. I saw this dude on youtube who benches 700lb and his grip was wider than a hummer parking space. The wide grip bench press a variation of the staple bodybuilding exercise seems to have an equal amount of proponents and detractors. A study by the american council on exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle.
Like most broscience there is fact in there. You can bench more with a wide grip. And the best grip for overall pec development is the one youre comfortable doing again and again. For most people this is the most comfortable width.
Arguably one of the most popular strength training exercises the wide grip bench press has been a regular in workout routines for decades and with good reason. A wide grip on the bench works your outer pecs more. A common option for bench pressers is a position about halfway between the close and wide grips.
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