The Surprising Trick That Boosts Your Bench Press Without Lifting Heavier

For many, a big bench press is the ultimate gym flex. An impressive PR doesn’t just earn bragging rights, it’s a true test of upper-body strength. So, it's no surprise most lifters stop at nothing to chase bigger numbers. 

If that's you, a simple adjustment can instantly add power to your bench. And it doesn't involve overloading your muscles. Simply change up your grip.

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Why It Works

"Opting for a slightly wide-grip bench press helps increase chest engagement as the change in grip reduces range of motion so you use less of your triceps and shoulders, reducing any potential shoulder strains," says Leon Veal, head of nutrition and innovation at STYRKR. "Since you have less range of motion with a slightly wider grip, you can shift more weight as you have more leverage, allowing for more efficient pressing."

A slightly wider grip doesn't refer to a wide-grip bench press, though. Tony Carlino, a 4x all-time world record bench presser, suggests a shoulder-width hand placement works for most people. This hand placement (as opposed to a narrower grip) incorporates your pecs, front delts, and triceps evenly. 

However, if you want to bench more for a short period, widening your grip slightly (about 1 to 2 inches outside your standard grip) can boost your bench strength in seconds. 

How to Do a (Slightly) Wider-Grip Bench Press

1. Set up on the bench with your natural grip, to start.
2. Move your hands out about 1-2 inches on each side.
3. Unrack the bar and lower it to your chest, checking your forearm positioning.
4. At the bottom of the lift, your forearms should be completely vertical (not angled inward or outward).
5. Your elbows should naturally tuck at about 75 degrees (not excessively flared or tucked).

While this is a great hack when you're going for a new PR, Carlino warns it may not be safe for everyone. Because the wider grip engages your pecs and shoulders more directly, it shouldn't be used by individuals who have pre-existing issues in one or both of those areas. 

"For these athletes, I would suggest a closer grip, roughly between one to two inches narrower than your normal grip. A closer grip puts more of the load on the tricep muscles and takes strain off the pec and shoulder areas." 

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