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241217 Is your grip width destroying your shoulders? (2 of 2)
Where you grip the bar may be the best predictor of how you will injure your shoulders. Research in England has determined that certain widths related to a person’s body size may increase your chance of becoming injured while performing the bench press. A closer look at the anatomical structure of the shoulder may help to explain why this is such a common occurrence.
Now comes the pay attention part of this article. These research findings have clearly shown that benching with a hand grip greater than or equal to ‘2’ bi-acromial widths-the distance between the acromion processes, i.e. shoulder width, is destructive to your shoulders. For the ease of conversation the bi-acromial width is basically measured at the ends of both of the collar bones.
In fact a grip width greater than 1.5 bi-acromial width increases the torque on the shoulder by 1.5 times when compared to that of a narrow grip less than 1.5 bi-acromial width.
For those of you who think that taking up a wide grip on the bar (100%-190% biacromial width) gives you additional pounds you are exactly right; it does. You may realize a slight gain of less than 5% total to your maximum with these extreme grip widths but over the long haul the cost to your shoulders may be prohibitive. At the outer ranges of width the recruitment and activation of your pectoralis major is nearly insignificant in comparison to the narrow and safer grip.
When using the narrower grip positions your triceps brachii are more involved thus making this an ideal triceps building exercise while at the same time saving your elbows from potential damage.
Summary: Constantly bench pressing with a wide grip on the bar is a prelude to an eventual shoulder injury. This is a classic case of risk versus benefit; is it worth your shoulder health to be able to bench a few more pounds?
NSCA Strength and Conditioning Journal October 2007. The affect of grip width on bench press performance and risk of injury by Green, C. M. and Comfort, P.