Last Updated On September 12, 2023
Barbell bench press grips include the wide grip, reverse grip, narrow grip, and medium grip bench press.
Getting the right grip for a barbell bench press is vital for performing the exercise correctly and getting all the benefits.
It’s also important to choose the proper benching grip for your weightlifting goals and ensure you’re doing different grips with the correct form.
This means considering hand placement, muscles worked, grip strength, and starting position, among other aspects.
We’ll cover all the details relevant to the barbell bench press, giving you clarity and knowledge every time you step into the gym.
7 Barbell Bench Press Grip Variations Explained
The barbell bench press grip width and type you use will vary depending on your experience, the muscles you want to work, and the weight you lift.
There are 7 bench press grips to familiarize yourself with:
Before diving into the specific bench press grips, we’ll explore the background information.
That way, you’ll know about areas like range of motion, grip width, muscle groups, bar path, and more.
Each area has a particular relevance to the bench press, and knowing about them helps when choosing between a wide grip, narrow grip, medium grip, suicide grip, or any of the other types covered below.
Bench press exercises, including the barbell variation, exercise the upper chest, upper pecs, inner chest, shoulder blades, and upper back muscles.
The chest muscles are a crucial area that benefits because they’re fan-shaped. This means different fibers run in various directions.
Because of this, changing your grip when performing a standard bench press, flat bench press, or barbell bench press yields significant benefits.
This is useful because research shows athletes benefit more from a “wide grip on a flat bench” when using heavy weights.[1]
These benefits include increased muscle development for the pectoralis major, anterior deltoids, and smaller muscles like the sternal head and clavicular head.
Grip widths also affect your hand placement and the range of motion possible with the bar. These affect the path of the bar.
It’s essential to consider these before starting a series of sets. Otherwise, you could perform the bench press with poor form and not get any of the benefits.
1. Traditional Grip
The traditional bench press grip is most frequently used in the bench press exercise. It provides a good balance between the range of motion and lifting speed.
This grip position also ensures more weight can get lifted than any other grip variation.
The regular bench press grip offers benefits to beginners and those looking to build good all-around upper body strength.
Muscles Worked
As mentioned above, this bench press grip is the best grip for an overall workout. It doesn’t target any specific muscle groups but does enable you to gain strength in the upper chest.
The outer pecs, anterior deltoid, and the biceps brachii in the arms will all benefit. The traditional grip bench press will also help with the upper back muscles.
Want to work the same muscles as a standard bench press? Check out our guide to bench press alternatives!
What is this grip good for?
Benefits:
- Provides an all-around workout to benefit the whole body.
- Convenient for athletes looking to compete in sporting events like powerlifting competitions.
- Offers equal control and comfort, enabling lifters to strike a good balance.
How to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Set your grip slightly outside of shoulder width and assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows out at a 45 degree angle and with control bring the barbell down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
Remember your wrists should be neutral and your elbows directly under the wrists.
2. Close Grip
The close grip bench press involves placing the hands shoulder-width apart, spacing them roughly between 8-12 inches.
A close grip bench press involves a narrow grip, meaning the movement required for the lockout portion is greater.
This limits bar speed but increases the range of motion. Lifters must ensure they don't place their hands too close together in the narrow grip; otherwise, they can incur wrist strain.
Muscles Worked
The close grip bench press works the triceps brachii and the pectoralis major or clavicular head.
This can contribute to the formation of horseshoe triceps, a desirable aesthetic feature, especially for male powerlifters.
In addition to exercising the triceps brachii and the pectoralis major, a close grip also limits stress on the shoulder joint.
This contrasts with the wide grip bench press, where shoulder development is a greater focus.
If you don't have a bench or barbell at home, head over to our guide on the best close grip bench substitute exercises.
What Is This Grip Good For?
Some may find that this grip can help alleviate some shoulder or elbow discomfort. This grip does limit the amount of weight lifted, however, it is an excellent exercise to target the triceps, anterior delts and upper chest for muscle hypertrophy.
Benefits:
- An excellent exercise if you have a weakness in the shoulder joint
- Pressing with a narrower grip is beneficial for preparing for competitive sports.
How to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Grab the barbell at the same width as your shoulders, or slightly closer, and assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows and keep them tracking close with your ribs.
- With control, bring the barbell down to touch your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
This is a really great exercise in terms of variation of equipment you can use. A close grip bench press can also be done using an EZ bar or dumbbells.
3. Medium Grip
An alternative to the close grip bench press to reduce the range of motion is the medium grip bench press.
It’s often used by athletes and everyday gymgoers who have sustained pectoral injuries. This is because the exertion gets transferred from the pectoralis major to the anterior deltoid and triceps.
There are also 3-4 finger lengths of distance between the medium grip bench press and the traditional grip bench press versus 5 between the standard grip bench press and the close grip bench press.
Muscles Worked
With a medium bench press grip width, the muscles worked are in the shoulders and arms rather than the upper chest.
This way, those smaller muscles often missed by other exercises get targeted work through the bench press.
If you don’t have injuries, there aren’t many clear advantages to using this bench press variant, but it’s there if needed.
What is this grip good for?
This is the most standard type for grip for the bench press. Most people will find this grip the most comfortable and this grip hits all the major muscle groups in the upper body.
benefits:
- Suitable for those recovering from chest injuries.
- Effectively targets the triceps and anterior deltoids.
How to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Set your grip at one and a half times the width of your shoulders, usually your middle or ring finger will be over the ring in the knurling.
- Assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows out at a 45 degree angle and with control bring the barbell down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
I often find that people forget about leg drive when doing a bench press. Yes, this is an upper body strength exercise, but by using your lower body, you're stabalizing your base and creating a stronger lift.
4. Wide Grip
The wide grip bench press is an excellent variation of the bench press when it comes to limiting the range of motion and engaging the chest muscles.
It’s performed at 1.5-2x a typical shoulder width, and so long as the shoulders are in the proper position, it will get consistent results for those who use it.
The wide grip bench press is also appropriate for anyone with well-developed chest muscles.
But if your chest muscles are weaker when doing the bench press, the wide grip bench press can also function as good practice.
Muscles Worked
When performing the wide grip bench press, you’ll find it very efficient when moving the bar. This means that less movement is needed to complete a rep.
The downside is it limits the speed, and the upside is that the maximum weight is greater because there is less range of motion.
The wide grip bench press targets the sternal head in the lower chest. It also works the shoulders more than the narrow grip bench press or the medium grip bench press.
What Is This Grip Good For?
Competitive powerlifters prefer to hold the bar in a wide grip as possible (that they are permitted by competition rules) as it reduces the range of motion, therefore allows for more weight lifted.
For recreational gym-goers this grip might hit more chest but there is an increased risk of placing more of a strain on the shoulders.
Benefits:
- Targets and effectively strengthens the shoulder muscles.
- Suitable for those with poor upper body flexibility as it shortens the range.
- Has a specific focus on the pectoralis muscle group.
How to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Find the right wide grip for you by starting with placing your middle or index fingers on the rings of the bar, then going out slightly wider. You may need to play around with grip adjustment and find what works for you.
- Assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows out wide and with control bring the barbell down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Also Check Out - Best Compound Shoulder Exercises
Tips From A Trainer!
A wide grip is generally considered 1.5x to 2x your shoulder width distance. Always go by the ring marks on the edges of the barbell to ensure you grip is even. I always recommend people don't go too wide if they have a history of shoulder pain.
5. Suicide Grip
The suicide grip bench press is named because of the extra risk involved. The grip is inside shoulder width, but the key difference is that the thumbs are over the bar instead of under it.
This means it can fall and injure you if you aren’t laser-focused on the repetitions you’re doing.
People use this grip because the hand positions take the pressure off the shoulders and transfer it to different muscles.
But if your own history shows you’re not experienced, you should rely on an experienced spotter or even avoid this grip entirely.
Related Article - Which Lifts Require a Spotter?
Muscles Worked
The false grip bench press, as this is also referred to, will exercise similar muscles to the close grip bench press. It can also promote the tucking of the elbow joint, which needs looking out for.
But because of how this bench press hand grip works, the bar is easier to place above the forearm bones.
This creates a good angle to generate force with the bench press. The shoulders will also receive reduced internal rotation, ensuring they aren’t strained.
What Is This Grip Good For?
Lifters use the suicide grip due to placing the wrists in a neutral position and a safer shoulder position. You get the same benefits with the suicide grip as a traditional grip.
Benefits:
- Keeps the wrist in a neutral position.
- Provides a safer position for the shoulder joint.
- Better activation of the triceps that has a carryover to other lifts.
how to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Set your grip at one and a half times the width of your shoulders, usually your middle or ring finger will be over the ring in the knurling and keep your thumbs on the same side as your fingers.
- Assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows out at a 45 degree angle and with control bring the barbell down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
I wouldn't advise doing this bench press variation if you are a beginner. There's plenty of benefits for this exercise but there's an increased risk of the weight slipping out of your hands. This one is definitely for those who are more experienced.
6. Reverse Grip
The reverse grip bench press is an unusual form of bench press because there are risks involved with a reverse grip.
These risks are comparable to the suicide grip bench press, as the bar can slip from your hands.
Many lifters roll the bar back to compensate for this, which creates extra pressure on the wrists, leading to problems.
They do this because the reverse grip is an underhand grip with hands a little more than shoulder-width apart.
Muscles Worked
When using the reverse grip bench press as part of your workout routine, you’ll notice potential benefits in the biceps brachii if the exercise is performed in good form.
Achieving this is more likely when a spotter is present than when doing it alone.
This also prevents the biceps brachii from being strained and ensures correct grip width.
Other muscles used with the reverse grip bench press include the anterior deltoid, clavicular head, and triceps brachii.
What Is This Grip Good For?
Benefits:
- The underhand grip is often a challenging position for the body.
- This is a good exercise to strengthen the arms and shoulders.
how to do it:
- Set the barbell on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Set your grip just outside of shoulder-width, with palms facing towards you.
- Assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows, keeping them close to your sides.
- With control bring the barbell down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
Remember, your hands should be positioned slightly wider than you would for a traditional bench press. If you have never tried this before, spend time on light weights and get the technique right before you add weight.
Related Article - What Length Barbell Do I Need?
7. Neutral Grip
The neutral grip bench press is performed using a Swiss bar and is ideal for those with shoulder pain who can’t perform a traditional bench press.
It’s called neutral because the bench press proper grip for this variation is done using the neutral position on a Swiss bar.
It’s worth experimenting with different grip widths to ensure you feel comfortable when you begin lifting.
Muscles Worked
The neutral grip bench press leads to increased elbow flexion as the elbows need tucking in, and it also helps with the triceps.
In general, this bench press done with an appropriate grip width will exercise your upper body.
What Is This Grip Good For?
If anybody experiences shoulder impingement or they have shoulder pain when benching, the neutral grip is usually the way to go.
This grip can also be used to increase horizontal pressing strength to carry over to the bench press if a lifter is experiencing issues with high volume on the bench press. It's an ideal way to keep progressing.
Benefits:
- Reduces strain on the shoulders and wrists.
- Great option for those who are prone to wrist, elbow or shoulder pain.
- Builds strength and makes a great accessory exercise for the bench press.
how to do it:
- Set the Swiss bar on the bench press rack so your arms are slightly bent and you can take it away from the rack without having to overreach.
- Set your grip just outside of shoulder-width, with palms facing towards each other.
- Assume a slight arch in your back with your feet on the floor on either side of the bench and your butt down.
- Brace your core, and initiate the lift out of the rack and place the barbell over your chest.
- From here, bend your elbows, keeping them close to your sides.
- With control bring the swiss bar down to your chest.
- Pause briefly and then press the barbell straight up, until your elbows lock out.
- Repeat for desired number of reps.
Tips From A Trainer!
Using the Swiss bar as an accessory movement allows you to strengthen the triceps, you could use this exercise to increase the weight you can lift for the bench press and break past any plateaus.
7 Common Barbell Grip Mistakes & How To Avoid Them
There are 7 mistakes that lifters often make when bench pressing with a barbell, and it’s essential to be aware of them so you can avoid them or correct them if you’re making them now.
We’ve given a heading to each one.
1. Grip Width
Whether you’re doing a wide grip, close grip, or any grip between the two, it has to be just right. If it’s too narrow while using a close grip, your wrists can get strained.
But if it’s too wide while your grip is in a wide position, you can lose the power you should put into each repetition.
Avoiding it means ensuring that your wrist hovers over your elbow at the bottom side of the bench press after each rep. This means a grip slightly wider than shoulder width in most cases.
2. Flared Elbows
Regardless of whether you’re performing a wide grip bench press or a narrow grip bench press, you can sometimes flare out the elbows too far.
It creates poor form, distorts the bar path, and increases the risk of a shoulder injury.
Avoiding it gets done by tucking your elbows in at a 45-degree angle and working from there.
3. Rolled Wrists
As mentioned in the previous sections, some unconventional grip styles can cause your wrists to roll back.
When a barbell stacked with weight plates is involved, this can get dangerous fast. It also causes you to lose power in your press and often feels very uncomfortable.
Fixing it involves making sure the barbell rests in the fleshy portion of the hands so that the load is well-balanced.
4. Relaxing Your Feet
It’s easy to neglect the importance of your feet when lifting lots of weight with a bench press.
Without the stability provided by good foot positioning, your lifts won’t reach their full potential. Instead, you’ll be left feeling unstable and uneasy as you move the bar.
Ensuring this doesn’t happen is simple. You just need to keep your feet grounded during your lifts and ensure they don’t lift off the floor.
5. Bouncing The Bar
If you’re new to lifting or have recurring chest pain while working out, the chest press grip you use while benching with the bar could be wrong.
You can judge it by seeing whether the bar moves down very fast and hits your sternum. It can lead to your back loosening, plus limits the power in the press.
To fix it, the ideal solution is to pay serious attention to your form so that you’re not losing control when you’re lifting and lowering the bar.
6. Coming Off The Bench
If you’re getting stuck into your bench press routine and suddenly notice that your hips are lifting off the bench, then that’s a problem.
It often means that you’ve added excess weight to the bar because added weight causes a “significant change in the phase structure of the bench press.” [2]
This means you can correct it by taking off some excess weight and having your form checked out by a spotter or personal trainer.
7. Scapula Protraction
If you want to ensure that the weight you move is shifted efficiently, regardless of whether you’re on a decline bench or flat bench, you’ll need to make sure your shoulders aren’t inwardly rounded at the peak of your bench press.
This is known as protracting the scapula, and it can pull your back away from the bench, reducing rep quality. The solution is to keep your scapula retracted throughout the bench press.
Related Article - Tips On How To Prevent Calluses From Lifting
3 Important Safety Tips When Benching
Now that you know all about the different bench press grips available, it’s important to be aware of some crucial tips to apply when setting up your bench press and beginning to use it for lifts.
1. Attach Safety Arms
Safety arms are there for a reason, and you’ll typically place them below where the barbell touches your chest.
It’s always worth adding them or keeping them in place. This is because you can roll the barbell onto them if you’re having trouble lifting the weight.
2. Avoid Collars On The Barbell
Although it’s common practice to put collars on barbells to prevent the weight plates from sliding off, you’ll want to give the weight room to move if you’re bench pressing.
That’s because if you struggle to lift a rep after exhausting yourself, you can let the weight plates slide off by tilting the bar.
This could save you from trauma if you don’t have a spotter with you.
3. Never Use A Thumbless Grip Alone
The thumbless grip is another name for the suicide grip, and as we mentioned before, you should always do it under supervision. The barbell could slip and crush you if you fail to do this.
It might feel more comfortable for your wrists if you go thumbless, but the risks to your safety are too great. Stick with a typical thumbs-around grip.
Related Article - What Is Barbell Knurling?
Frequently Asked Bench Press Grips Questions
The bench press grip that’s right for you will depend on the muscles you’d like to target and the results you’d like to achieve. The best way to know for sure is to try the safe variations at home and see how you feel. If in doubt, ask a spotter or trainer to advise you.
The standard grip is the best if you’re just starting because it will help you condition most of the muscle groups involved in bench pressing. This way, you’ll build foundational strength before using any other grips.
Neither the wide grip nor the close grip is better than the other because they’re simply different grips for different target muscles. You may start with one and progress to the other or stick with one to reach a particular workout goal.
Although you might see many lifters going all the way down on both a decline bench and a flat bench, we recommend that you stop 1-3 inches above your chest. This will ensure you don’t press the bar too deeply into your chest cavity and cause any injuries.
Yes, you should. Using a locked or straight wrist is the safest way to perform a bench press. This is because it prevents the smaller muscles in the wrist from being strained by the heaviness of the weight on the bar.
The specific number of times will depend on how much progress you want to make over how long a time, but the general rule is 2-4 days per week. This ensures you can train the different muscle groups involved.
Conclusion
There are many grips in the barbell bench press, plus various mistakes to be aware of and safety tips to follow before you begin and while lifting.
You should now be familiar enough with all the key elements to start bench pressing as soon as tomorrow if you can get to a gym near you.
For any further details, you can take the headings in the article and use them for research.
Reference:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/
- https://journals.lww.com/nsca-jscr/Fulltext/2017/05000/Effect_of_Barbell_Weight_on_the_Structure_of_the.21.aspx
