A bench press with the hands well outside shoulder width. The shorter bar path biases the chest over the triceps, and the wide grip loads the shoulder joint more than a standard grip.
Hands about 1.5 times shoulder width at most Lower to the mid chest under control Stop if the front of the shoulder pinches Muscles worked Main movers get full credit for a set, helpers half.
Ratings Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better Solid; a reasonable default. 1 source.
By muscle: Chest 3.0 (1), Triceps 2.0 (2).
2/5 At 6-RM in 28 men, a wide grip gave the lowest triceps EMG of three grip widths (roughly 10% below medium or narrow); chest EMG was similar across grips. Saeterbakken et al., The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. @ Results, Table 2 for triceps paper Mechanism 2021 checked by AI 3/5 In 35 strength-trained adults at 6-8RM, wider grips raised EMG of the sternal-abdominal pec head, while narrower grips raised the clavicular head, anterior delt and triceps; mixed for chest overall. Mausehund et al., Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. @ Abstract for chest paper Mechanism 2021 checked by AI 2/5 Triceps medialis EMG was lower with wide grip than medium or shoulder-width grip in a 1RM bench; other muscles did not differ. Larsen et al., A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. @ Results, Electromyography for triceps paper Mechanism 2021 checked by AI Shoulder stress lower is better Elevated; a common source of shoulder irritation. 3 sources.
4/5 Modeled in experienced lifters: wider grips raised glenohumeral and acromioclavicular joint forces versus narrower grips, notably from 1.5 to 2 shoulder widths. Noteboom et al., Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk. @ Results paper Mechanism 2024 checked by AI 4/5 Strength-trained adults at 6-8RM: wider grips gave larger shoulder joint moments and relative effort than narrower grips. Mausehund et al., Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. @ Abstract paper Mechanism 2021 checked by AI 4/5 In bench-trained men at 1RM, wide grip (1.7x biacromial) gave larger shoulder extension moments than shoulder-width grip; similar to medium grip. Larsen et al., A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. @ Results, Kinetics paper Mechanism 2021 checked by AI Elbow stress lower is better Light; the elbow tolerates it easily. 1 source.