Tip: 3 Bench Press Grips

Here's how to choose the right grip for your goal and the pros and cons of each.

Choosing Your Bench Grip

Moving your hands two inches to the left or right can completely change your bench press and what muscles are being targeted. Here's a quick refresher along with the disadvantages to each grip.

Close Grip

  • Main Muscle Used: Triceps
  • Disadvantage: Overuse can lead to extreme elbow pain.

Middle Grip

  • Main Muscle Used: Triceps and Pecs
  • Disadvantage: If you only use this grip (as many people do) it can cause deficiencies and a lack of max strength in the pecs and triceps.

Wide Grip

  • Main Muscle Used: Pecs
  • Disadvantage: Overuse can lead to a pec strain and/or shoulder pain.

In order to build a record-breaking bench you have to incorporate all of these grips. This ensures that there are no deficiencies created.