When working out, small changes can make a big difference. An inch here or there might seem insignificant, but being aware of minor alterations and their effects can help you get more out of your workouts and improve your performance. With this in mind, we will be working different grips on the Bench.
Reverse Grip: Upper Chest
Targets the upper chest more than a regular Bench Press because your wrists and arms are rotated.**Always use a spot when un-racking and racking the bar, it take a bit to get used to....Close Grip:The close grip offers the most range of motion of any Bench Press grip. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep.The triceps are significantly more dominant in a Close Grip Bench Press than the other variations.**Don't grip too close to the point where your thumbs are almost touching.This will cause your elbows to flare out, and you'll be essentially supporting all the weight on your wrists.
The traditional grip is the most common grip used for Benching, and it offers a nice balance of comfort and control. The traditional grip provides a good combination of speed off the chest and range of motion. It also engages the most well-rounded muscle activity.