What’s the Best Bench Press Grip Width for Chest Growth?

Everyone seems to have an opinion about the best bench press grip for chest growth. Some lifters swear by a wide grip; others prefer bringing their hands in. The truth is, your best grip depends on which area of your chest you want to emphasize.

I look at how each hand position changes my arm path and the stretch I feel at the bottom of the rep. Here’s how I choose between a wider and narrower grip.

How a Wider Grip Affects Your Chest

A wider grip puts your arms farther out to your sides as you lower the bar. That can create a deeper stretch across the middle of your chest, particularly during a flat bench press. If your upper chest is already well developed and you want to place more emphasis on your mid-chest, a somewhat wider grip may be worth trying.

A wider grip can also shorten the distance the bar travels, which may let you lift more weight. But don’t take that as a reason to go as wide as possible. A grip that feels uncomfortable or forces your shoulders into a strained position isn’t the right grip for you. Research has found that grip width and other technique choices can affect the loads placed on the shoulder during the bench press.

How a Narrower Grip Affects Your Chest

With a narrower grip, your elbows stay closer to your torso as you lower the bar. I may use that position when I want to involve more of my upper chest while still training my mid-chest.

The pecs run in different directions across the chest, and changing your arm path can change where you feel the stretch. A narrower grip changes that path: instead of flaring your arms farther out, you bring them down with your elbows tucked more. That can make the bottom position feel different through the upper chest.

A narrower grip also tends to involve more triceps work, so it may feel less like a pure chest movement. The goal isn’t to force your

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