Wide Grip vs Close Grip Bench - The Muscle PhD
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Wide Grip vs Close Grip Bench

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This study confirmed the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. Utilize both grip widths in your training to maximize upper body development and bench press strength!

Source: Lehman, G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. The Journal of Strength & Conditioning Research, 19(3), 587-591.

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