Lehman et al. (2005) compared narrow, middle and wide hand spacing
during the bench press by comparing the muscle activity of the triceps performing an isometric contraction with the weight near the chest.
Not exact matches
But
during a heavy barbell
bench press, you can easily relocate the muscular tension placed on the chest to other muscle groups
by simply sliding your hands outward, which of course, will cause less chest growth.
Also, look for a way to emphasize the long head
by placing your arms in a more overhead position
during other exercises — for example, when performing skullcrushers or close - grip
bench presses, opt for an incline
bench instead of a flat one.
The men were given various fitness tests and then divided into two groups that were roughly equal in terms of levels of body fat, strength (as defined
by their one - rep maxes — 1RM — on the
bench press and back squat), and VO2max (the maximum amount of oxygen consumed
by the muscles
during exercise — a measure of endurance).
This is an especially important concern on
bench press where maintaining the setup position is extremely important and can easily be disturbed
by poor execution
during the unrack.
Norwood et al. (2007) explored the effect of increasing instability on latissimus dorsi
by measuring muscle activity
during the
bench press performed on a (1) stable
bench, (2) with the feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with feet placed on a BOSU ball.
Targeting each of the two parts of the pectoralis major can be done
by altering grip width and
pressing angle
during the
bench press.
Assessing the effect of
bench press muscle action and region, Newton et al. (1997) found that a greater concentric average velocity was achieved at all loads between 15 — 90 % of 1RM
during the
bench press throw when preceded
by the eccentric muscle action compared to the concentric - only muscle action.
Norwood et al. (2007) explored the effect of increasing instability on abdominals
by measuring muscle activity
during the
bench press performed on a (1) stable
bench, (2) with the feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with feet placed on a BOSU ball.
However, the mean muscle activity of the narrow grip
bench press in the measures
by Boehler (2011) measured 62 % of the muscle activity displayed
during a close grip push up.