Close Grip Bench Press vs Wide Grip Bench Press

Most long arm guys do fairly well with a close grip. However a wide back and wider frame you can learn to use your lats with a wider grip.

Below is the late powerlifting legend Konstantin Konstantinovs aka KK. Doing 584lbs/265k Raw Bench Press close grip. KK competes at 308lbs or 140kg weight class and has held the all time world record Raw total in the 275lbs weight class until Stan Efferding broke it.

Most long arm guys do fairly well with a close grip. You generate more torque and power with a narrow grip. However a wide back and wider frame you can learn to use your lats with a wider grip. If you have short arms and the wider you are a wide grip will best suit you. A close grip will be harder because of your wingspan to torso ratio.

Julius Maddox the strongest raw bencher in history uses a narrow grip somewhere in between. He currently holds the all time world record bench press with 782lbs. This photo He did 796lbs in the gym.

The elbow tendinitis happens with close grip because close grip bench is a tricep dominant bench press. And flexion of the elbow happens with tricep movements.

Wide Grip is known to give shoulder problems or pec tears. You are able to get away with lifting any style not getting hurt. But eventually the chances increase. Closer grip more triceps less shoulders and chest though shoulders and chest are still prime movers.

Kirill Sarychev former all time world record holder in the bench press has done 738lbs with a wide grip. And he is 6 foot 5 inch 400lbs lean when he did it.

Use both close grip and wide grip for each imbalance considering you don't have shoulder problems or pec tears. Close Grip to work on lockout. Wide Grip to work on pressing off the chest. Maybe even board Press for lockout. And pin Press for off the chest. Even pin Press at sticking point for bench.