Effect of Grip Width on Bench Press Strength and Muscle Activation in Novice and Resistance-Trained Men
Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V
Evidence is still limited and needs further study
Summary
A cross-sectional study in 15 resistance-trained and 13 novice men comparing 6-RM load and muscle activation (EMG) across narrow, medium, and wide grip widths. Pectoralis major activation was similar across grip widths, while in trained men the wide grip showed slightly lower triceps brachii activation and markedly higher biceps brachii (stabilizer) activation. The narrow grip produced 7-8% lower 6-RM loads than the other two conditions.
Key findings
- 1
15 resistance-trained and 13 novice men were tested for 6-RM load and EMG across narrow, medium, and wide grip widths
- 2
Pectoralis major activation showed no significant difference between grip widths in either group
- 3
In trained men, wide grip showed 10.6% lower triceps brachii activation than medium grip
- 4
In trained men, wide grip showed 115.6% higher biceps brachii activation than narrow, and narrow grip produced 7-8% lower 6-RM loads
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