One of the most common questions beginners ask when they start lifting weights is: how should I place my hands on the bar when doing a bench press? The answer is not as simple as you might think because different hand placements can have different effects on your muscles, joints, and performance.
In this blog post, I will explain the pros and cons of three main types of hand placements: narrow, medium, and wide.Here are the three different types of hand placements on the bench press exercise.
Narrow grip
A narrow grip means your hands are closer than shoulder-width apart on the barbell. This grip has the advantage of targeting your triceps more, which can help you develop stronger arms and lockout power. However, a narrow grip also increases the range of motion of the bench press and puts more stress on your wrists and elbows — consider wearing some elbow sleeves if you have achy elbows. This means that you might not be able to lift as much weight or activate your chest muscles as much as with a wider grip.Medium grip
A medium grip means your hands are about shoulder-width apart on the bar. This grip is considered the most balanced and optimal for most people because it allows you to use both your chest and triceps muscles effectively while minimizing the risk of injury. A medium grip also gives you a good range of motion and stability on the bench press. If you are not sure which grip to use, you can start with a medium grip and adjust it according to your preferences and goals.Wide grip
A wide grip means that your hands are wider than shoulder-width apart on the bar. This grip has the benefit of emphasizing your chest muscles more, especially the outer part of your pecs. A wide grip can also help you lift more weight because it shortens the distance the bar has to travel. However, a wide grip also has some drawbacks, such as reducing the involvement of your triceps, and increasing the stress on your shoulders and wrists — consider using some wrist wraps for extra support.
A wide grip can also make it harder to control the bar and keep it in a straight line. As you can see, there is no one-size-fits-all answer to the question of how to place your hands on the bar when doing a bench press. The best way to find out what works for you is to experiment with different grips and use a grip that is comfortable, safe, and effective for you!
