While there are many reasons to include both variations of the bench press in your fitness routine, there are some key differences between them that can help you decide which one better meets your strength - training goals.
Training the Biceps: Wide - Grip Bench Press
If you're looking to enhance bicep strength and need some common exercises to achieve this, the wide - grip bench press is a worthy addition. However, make sure you also work out other muscles in your arms to avoid any muscle imbalances.
Training the Triceps: Narrow - Grip Bench Press
If you're tired of the regular tricep workouts, the narrow - grip bench press can help you mix things up. And, as mentioned before, strengthening your triceps can improve overall arm strength - you might even set a new personal best.
Targeting the Chest: Wide - Grip Bench Press
Are push - ups getting a bit boring? Flip it around and go for the wide - grip bench press. As stated above, you'll get better chest activation with this movement compared to bodyweight exercises. Additionally, this hand position works the chest muscles more than other chest press variations.
Injury Prevention: Narrow - Grip Bench Press
Although doing a wide - grip bench press doesn't necessarily mean you'll get injured, experts point out that this variation is more injury - prone. If you're unsure about the wide - grip and prefer to play it safe, go for the narrow - grip bench press.
Suitable for Weightlifting: Wide - Grip Bench Press
Want to feel like a powerhouse when bench - pressing? Get a spotter and do a few wide - grip bench presses. This way, you'll be able to lift a heavier weight than with a regular or narrow - grip bench press. This has the added benefits of boosting your self - esteem and building your muscles. FAXAZE recommends making sure to only lower the barbell to three or four inches above your chest, instead of lowering it all the way to gently touch your chest.
So, Which is Better, the Wide - Grip or Narrow - Grip Bench Press?
The choice of grip largely depends on whether you mainly want to work the chest or the triceps. However, there are other factors to consider. FAXAZE suggests taking into account your health history, desired fitness goals, and body awareness. The flat bench press requires good shoulder flexibility and scapular stability to reduce the risk of injury.
If you're determined to do bench - press workouts but holding a straight bar causes discomfort, consider using dumbbells instead of a barbell and/or try doing the exercise on an incline bench at an angle of 15 to 60 degrees.
FAXAZE reminds that while these two variations of the movement are popular, there are hundreds of push - based exercises to choose from (hello, push - ups!). Be sure to offset these movements with some pulling exercises (such as dumbbell back workouts) to reduce the risk of injury and create a more well - rounded workout experience.