[Three ways to hold the barbell bench press] If the distance between the hands is less than shoulder width, it is called a narrow grip. The distance between the hands is shoulder width or slightly wider, which is called a medium grip.
The distance between the hands that is two palms wider than the shoulders is called a wide grip. A narrow grip helps develop the triceps.
The middle grip distance mainly develops the middle, middle and lower parts, middle groove and part of the lower marginal groove on the outside of the pectoralis major muscle. A wide grip mainly develops the upper part of the pectoralis major, the middle and upper parts of the lateral side, and the connection part of the anterior deltoid muscle.
