30 Seconds Summary
Research Spotlight: Bench press grip width doesn’t substantially impact muscle EMG

  • Research indicates that changing grip width during bench press has minimal impact on the EMG responses of primary muscles like the pecs, triceps, and anterior deltoids.
  • The study involved two groups: resistance-trained men with at least one year of training and bench pressing at least 125% of body mass, and novice-trained men with basic familiarity but no recent training.
  • Participants tested wide, narrow, and medium grip bench presses with EMG electrodes measuring muscle response during 6RM lifts.
  • Significant differences in EMG responses were observed in some cases, such as higher triceps EMG in medium-grip among resistance-trained individuals; however, these differences weren't notably large.
  • The study highlights that EMG levels, while indicative, may not directly correlate to muscle growth, emphasizing the need for further long-term studies on the effect of grip width on muscle development.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

How does your grip width during the bench press affect which muscles you train?

I dissect a new study on how your grip width affects which muscles you train with the bench press. The common idea of ‘narrow grip for triceps, wide for pecs’ is not quite accurate. This study is particularly cool, because it explores grip width and

MennoHenselmans.com

Myhrra Duarte

Read Summary in 30 Seconds

Bench Press Bar Path: How to Fix Your Bar Path for a Bigger Bench

There is a simple bench press bar path tweak that can make a big difference. Learn how to optimize your bar path for a bigger bench.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Band-Resisted Pushups = Bench Press for strength gains? Plus, how useful is EMG?

First things first, please give this post a little time to get rolling. There are bits of it that are primarily for nerds like myself, but there are also directly actionable parts, so be patient while we get there. You may have heard of EMG before. EMG stands for Electromyography – essentially measu…

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

The Lats and the Bench Press - Much Ado About Very Little

The lats are “pull muscles,” and the bench press is a push. Why did people start emphasizing the lats for bench, and is their importance overstated?

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Best Alternatives to the Barbell Bench Press

We’ve given you variations to improve your back squat. Now it’s time to level up your bench press these with focused variations of the infamous lift!

Biolayne

Andres Vargas

Read Summary in 30 Seconds