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Here we ll break down the four essential set ups any self respecting dench dude needs to know.

Bench grip. Bench press grip width. Bench press narrow grip vs from the classic bench press exercises is a great helper for a classic bench press. This places the elbows much closer to the body and emphasises both the upper pecs and the triceps more than the standard bench press.

The wide grip is the most movement efficient bench press grip to use in terms of bar path meaning it requires the least amount of bar movement to complete a rep. Lastly we have the most uncommon position which is the reverse grip bench press. Meaning that taking a different approach to your press positioning could seriously accelerate chest development.

The grip we use when we bench ultimately determines which muscles work the hardest. Additionally research showed a large difference in the amount of triceps activation with the 1 5 biacromial distance grip so not only is a wide grip an injury risk but it s a performance reducer. In conclusion the narrow grip bench press works best for strengthening the upper arms while producing less strain on the shoulders than other grip variations.

The load in the bench press with a bench press narrow grip rests on the triceps about half of the movement of the bar passes precisely due to the work of the triceps and chest so need more intensely to workout the triceps in order to increase the maximum result in the bench press. In comparison the wider grip bench press will push the body to involve more muscles in the exercise which translates to a greater engagement of major muscles such as the pectoralis major. 90 degrees being completely parallel to the bar.

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