what's the difference

[retired_Hench]

Iam talking about bench positions and width of the weights are?



1) shows different bench gradients

2) shows different holding points

what difference will bench gradients make on training?
also what's the difference if i bench pressed with my hands closer to the middle of the bar?

 

[AJP]

The closer the grip the more you work your triceps.

A "regular" bench press is mainly thought of as a chest exercise, although it would be impossible not to use your triceps. The wider the grip, the more emphasis on your chest.

For example, a close-grip bench press (around shoulder width or slightly inside) is primarily a tricep exercise.

A and B are just showing the different angles. You can bench press on a flat bench, incline, decline, etc.

B looks like about 15 degrees, which is ok, however for a standard incline bench press I would go with a 30 degree angle.

 

[malkore]

yeah, wide grip = more pec emphasis
narrow grip = mostly tricep emphasis

the angle of the bench just changes the stress on the muscle head a little. Don't go past 40degree on the incline, or you force a lot more stress on to the shoulders, which could be bad if you use too much weight.

Moving the weights closer or futher on the bar does nothing, because the bar still distributes the weight in an even manner.

 

[retired_Hench]

thanks guys
would me doing alot of narrow presses also possibly cause my pecs to grow more outwards <---> because I believe that is what happend to me recently

 

[R.Lewis]

thanks guys
would me doing alot of narrow presses also possibly cause my pecs to grow more outwards <---> because I believe that is what happend to me recently

no, your pecs grow how your geans tell them, you cant change the shape of your muscles, only the size.

When you have the bench in an incline position you are working the front of your shoulders (anterior delts) along with your pec minor. When your have the bench in the decline position you are using mostly your pec major.

I like to have the bench at about 40-45 degrees which also works your lats.

Pec minor -

pec major -

anterior deltoid -