Bench press grip has minimal impact on muscles targeted

[Soloshino]

What are your thoughts on this study? Close-grip BB bench press has always been one of my favorite compound movements for triceps and I do feel it well, so I am a little bit skeptical. Perhaps I just feel it well because I mentally focus on contracting my triceps during the exercise?

Research Spotlight: Bench press grip width doesn’t substantially impact muscle EMG

The study reviewed is "The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men" by Saeterbakken et al.

www.strongerbyscience.com

 

[Orkoo]

Interesting read. I did triceps yesterday and incorporated close grip bench and definitely felt my triceps being worked, but could possibly be from all the other tricep exercises I did prior to finishing with the bench. Wonder what others will have to say.

 

[bornSkinny]

According to the paper itself you can’t draw any solid conclusions from the data. It’s just data to consider.
Whatever difference there may be is likely so small it pales in comparison to anything you might be doing with your nutrition that might be more important to consider. If it feels like it’s working the target muscle well I would keep doing it.

 

[Soloshino]

Interesting read. I did triceps yesterday and incorporated close grip bench and definitely felt my triceps being worked, but could possibly be from all the other tricep exercises I did prior to finishing with the bench. Wonder what others will have to say.

I personally start with CGBP. However, I use a block to prevent the bar from descending all the way to my sternum, so my ROM is around 75%. This allows me to use a weight that is roughly 95% of my regular bench press weight. However, my understanding is that any pressing movement alone does not stimulate the long head significantly.

 

[Orkoo]

Nice! Never thought about using a block! I tend to get my elbows roughly 90degrees / parallel to the floor. Gonna try using a block in the future. I usually have to go lighter weight since I’m stopping mid ROM which is why I do it at the end of my workout.

 

[Megadick3000]

I like CGBP. For me, i like to bring the bar considerably lower down my body verse a classic bench press.

Instead of pressing the bar to around my nipple area, i slide myself further up the bench and bring the bar about 2-3 inches below my nipples. I find this targets the triceps more by further removing the shoulders from the lift. When im doing higher set numbers, as my triceps fatigue out, i press the bar progressively higher up my body closer to my nipples. I notice as i do this the shoulders get more involved allowing me to keep doing the same weight even though my triceos are pretty fatigued from previous sets.

So if im doing say 5 sets, the first 3 will be pressed to around 2-3 inches below my nipples. The 4th set may be about2 inches below my nipples, and the last set may be an inch below my nipples. I also find it more effective to stop just short of lockout of the elbows at the top of the movement, so as to keep the tension constant.

The other thing is not going too narrow on the grip. Shoulder width is where i grip. Ive seen some ppl do CGBP with their hands touching eachother, thats way too close.

 

[allBlack]

Here I was planning to do a wider than average bench press to better target my chest like how Arnold or Serge Nubret trained

 

[Agent0]

There will always be more tricep engagement if you are achieving a greater degree of elbow flexion. As closer grip increases the range of motion this means there is greater elbow flexion at the bottom of the movement.

 

[Big_paul]

What are your thoughts on this study? Close-grip BB bench press has always been one of my favorite compound movements for triceps and I do feel it well, so I am a little bit skeptical. Perhaps I just feel it well because I mentally focus on contracting my triceps during the exercise?

Research Spotlight: Bench press grip width doesn’t substantially impact muscle EMG

The study reviewed is "The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men" by Saeterbakken et al.

www.strongerbyscience.com

Seems counterintuitive.

 

[shartking]

There are plenty of studies that say otherwise

 

[RedXXSouth]

What about reverse grip like Arnold press but on flat bench. Saw a guy do this today.

 

[Soloshino]

What about reverse grip like Arnold press but on flat bench. Saw a guy do this today.

Honestly, it all depends on which muscle fails first. However, I do think that no matter what, in any kind of flat benching the pectorals are doing a majority of the work, which is why the poundages don't differ that much (10-20%) regardless of the grip.

 

[RedXXSouth]

Because of this I have my split separated by main/complimentary muscle groups. Chest/tri
Back/bi
Legs abs
Shoulders traps