How does your grip width during the bench press affect which muscles you train?

About this Video

• Video Title: How does your grip width during the bench press affect which muscles you train?
• Channel: Menno Henselmans
• Speakers: Menno Henselmans
• Duration: 00:15:19

Introduction

This video explores the biomechanics of the bench press and how grip width impacts muscle activation. Menno Henselmans refines the conventional understanding of grip width's effect on triceps and back muscles, using a recent study to explain the nuances of force production and muscle engagement.

Key Takeaways

• Conventional wisdom on grip width is simplified: A close grip is thought to isolate the triceps, while a wide grip targets the back. However, this is an oversimplification.
• Horizontal force production is key: The inability to move the barbell horizontally creates lateral force, influencing the resultant force vector and affecting muscle activation. This explains why triceps remain active even with a wide grip.
• Triceps activation is similar across grip widths: Kinetic data shows similar elbow joint moments across different grip widths, indicating similar triceps activation. EMG data shows some discrepancies, with a possible slight decrease in lateral head activation with very wide grips.
• Back muscle activation varies with grip width: Upper back activation remains consistent across grip widths. However, lower back activation significantly decreases with narrow grips due to reduced horizontal shoulder flexion.
• Range of motion influences muscle emphasis: A close grip may slightly increase triceps emphasis due to increased range of motion at the elbow, while a wider grip may improve back muscle stretch and emphasis.