Wide-Grip vs. Close-Grip Bench Press: Which Is Better?

Whether you're chasing upper-body gains or working to perfect your form, the bench press remains a go-to move in most strength training routines. But did you know that simply adjusting your hand position can dramatically change the muscles you're targeting and the risk of injury?

The wide-grip and close-grip bench press each bring unique benefits to the table. Choosing between them (or rotating both into your program) depends on your fitness goals, mobility, and how your joints respond under load.

Here’s what you need to know before you grip the bar.

What Is a Wide-Grip Bench Press?

In a wide-grip bench press, your hands are placed roughly two times shoulder-width apart. This creates a shorter range of motion, allowing you to lift more weight and better isolate specific muscle groups.

Benefits of Wide-Grip Bench Press:

• Biceps Activation: A 2022 study found that the wide grip increases activation in the biceps brachii more than a close or standard grip.

• Chest Focus: This variation ranks among the most effective for targeting the pectoralis major, outperforming incline dumbbell flys and even push-ups.

• Heavier Lifts: Due to the reduced range of motion, most lifters can push more weight with a wide grip.

Potential Drawbacks:

• Shoulder Strain: Wide-grip presses significantly increase torque in the shoulder joint up to 1.5 times more than close-grip raising the risk of injury.

• Pectoral Tear Risk: Trainers often caution against this variation for clients with shoulder instability or limited mobility.

What Is a Close-Grip Bench Press?

In the close-grip variation, your hands are positioned just slightly narrower than shoulder-width apart. It shifts emphasis away from the chest and onto the arms.

Benefits of Close-Grip Bench Press:

• Triceps Dominance: This grip targets the triceps more than the chest, making it a go-to for upper arm development.

• Better for Shoulder Health: Less torque on the shoulder joint means a lower risk of injury, especially for those with joint concerns.

• Functional Carryover: Building triceps strength improves performance in other upper-body lifts where “lockout” strength is essential.

Potential Drawbacks:

• More Demanding on Forearms and Wrists: Some lifters experience discomfort due to the wrist angle or elbow stress.

• Lighter Loads: Because it targets smaller muscle groups, you’ll likely lift less weight with this grip.

When to Use Each Bench Press Variation

Still unsure which grip to use? Consider your training goals:

Trainer Tips to Maximize Results Safely

• Use Full Range of Motion: No matter the grip, avoid cutting reps short unless your goal is partials for strength. Lower the bar with control and press it back up fully.

• Check Shoulder Mobility: Wide-grip presses require healthy shoulders and scapular stability. If you feel pinching or discomfort, dial back the width—or switch to dumbbells.

• Watch Your Wrists: During close-grip presses, keep wrists neutral and aligned to avoid strain. If your wrists bend back, reduce the weight or adjust grip.

• Don’t Neglect Pulling Movements: Balance pressing exercises with rows and pull-ups to avoid muscular imbalances and support joint stability.

Still Not Sure Which One’s for You?

According to strength coach Don Bahneman, C.S.C.S., your choice should reflect your mobility, injury history, and training goals. If a barbell doesn’t feel right, consider dumbbell bench presses or incline variations, which can reduce joint strain and allow for a more natural movement path.

Personal trainer Shana Verstegen reminds clients not to get locked into a single move. “There are hundreds of pushing-based exercises,” she says. “Sometimes, the best option is to switch it up entirely.”

The Bottom Line

Neither grip is "better" in every situation they're simply different tools with different uses. Want to build your chest and push heavier weight? Go wide. Need to strengthen your triceps or protect your shoulders? Go narrow.

And remember: You don’t have to pick just one. Rotating both variations into your program can help you build a more balanced upper body and reduce injury risk over time.

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