The Bench Press Grip: A Deep Dive into Grip Width and Technique

In the bench press, your hands are your direct connection to the bar. The way you grip it—specifically, your bench press grip width—is one of the most critical technical decisions you can make. It influences your range of motion, which muscles are emphasized, and your overall strength potential. While many lifters set their hands without much thought, a strategic approach to your grip can unlock a stronger, safer press. This guide will provide a deep dive into close, medium, and wide grips to help you find your optimal position.

The Biomechanics of Grip Width

Your grip width directly alters the mechanics of the lift:

• Range of Motion (ROM): A wider grip shortens the distance the bar has to travel, while a narrower grip increases it.
• Muscle Emphasis:
  • Narrower Grips: Involve more elbow flexion, placing a greater emphasis on the triceps.
  • Wider Grips: Involve more shoulder horizontal adduction, placing a greater emphasis on the pectorals (chest).
• Joint Stress: An extremely wide or narrow grip can place more stress on the wrist and shoulder joints for some individuals.

The Close-Grip Bench Press

• Description: A grip that is shoulder-width or slightly narrower.
• Pros:
  • Massive Triceps Builder: It is the number one variation for building powerful triceps, which are essential for a strong lockout.
  • Often Easier on the Shoulders: The narrower grip allows for a greater degree of elbow tuck, which can be a more comfortable position for the shoulder joint.
• Cons:
  • Increased Range of Motion: The bar has to travel a longer distance, which means more work.
  • Less Pec Involvement: It's not the best variation for overall chest development.
• Best Use: As a primary accessory exercise to build your lockout strength.

The Medium / Competition-Width Grip

• Description: This is the "sweet spot" for most powerlifters, typically with the pinky or ring finger on the power rings of the barbell.
• Pros:
  • Balanced Strength: Offers a good balance between the contribution of the chest, shoulders, and triceps.
  • Good for Raw Lifters: Provides a solid combination of power and control through the full range of motion.
• Cons:
  • It may not perfectly leverage an individual's unique strengths (e.g., a lifter with exceptionally strong triceps might be stronger with a slightly closer grip).
• Best Use: As the standard competition-style grip for the majority of your training.

The Wide-Grip Bench Press

• Description: A grip where the index fingers are on or just inside the power rings (the maximum width allowed by IPF rules).
• Pros:
  • Shortened Range of Motion: This is a significant advantage in a competition setting.
  • Maximizes Pec Involvement: Places the greatest stretch and demand on the pectoral muscles.
• Cons:
  • Higher Risk for Shoulders: A very wide grip with improper elbow flare can increase the risk of shoulder impingement for some lifters. It requires excellent technique and shoulder health.
  • Weaker at Lockout: Puts the triceps in a less advantageous position to finish the lift.

As discussed by many elite coaches at EliteFTS, the optimal grip is highly individual.

How to Find Your Strongest Grip

1. Consider Your Anatomy: Lifters with longer arms may naturally gravitate towards a wider grip, while those with shorter arms may feel stronger with a narrower grip.
2. Identify Your Strengths: Are you a powerful "presser" with massive triceps? A closer grip might be for you. Do you have a big chest and strong pecs? A wider grip might allow you to move more weight.
3. Experiment in Training: Dedicate a training block to a slightly different grip width on your volume work. Film your lifts and see how the bar speed and your technique respond.

Your bench press grip is a personal choice that should be based on your anatomy, strengths, and goals. There is no single "best" grip for everyone. By understanding the trade-offs between close, medium, and wide grips and experimenting intelligently, you can find the position that allows you to press the most weight safely and efficiently.