Wide Grip Vs Moderate Grip: Everything You Need to Know

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[@BrendanTietz]

Hey guys hope you learned something from the new video! A quick mention I wanted to add, Bryce Lewis who I mentioned in the video is actually currently experimenting with a wider grip. I think this will be a fun time to see what happens with that experiment since it’s rare such a high level powerlifter will try a drastic grip change later in their career! While I personally have a feeling his narrow grip is stronger I’m curious to see what he decides with this! If you enjoyed the video, give it a thumbs up and comment what you’d like to see next!

[@Michael-kb2il]

Swapped to medium grip for all the reasons you laid out. Feels more natural and my shoulders are happier for it.

[@lucastyler_fit]

do you feel any stronger im thinking about switching

[@ospreyh20]

I came across your channel a few days ago and it's such a breath of fresh air compared to so many other fitness channels on KZbin. Love the content, love the competent delivery/communication, and overall vibe of your videos. I'm honestly surprised you don't have 200k+ followers--fingers crossed your channel blows up in 2021 because the content you're pumping out is top notch Brendan!

[@BrendanTietz]

Dude this comment is awesome and I really appreciate it! We all do lol I have an editor Elsie who helps me and she’s amazing. We’re pushing for more gains this year but in all honesty I never want to get too big. Impossible to please the masses without changing yourself to it. Organic > what sells Much love bro!

[@gabrielcunningham9564]

I was curious about this topic for a long time, thanks for the coverage!

[@ccdm59]

Hey Brendan, thanks for sharing this. I have been powerlifting for 5 years, and I have always been a medium/close grip bench presser. Great information about the difference between the two grips and how to assess why to use one vs. the other given the context. Keep up the great work stud.

[@BrendanTietz]

Thanks Connor! Really happy you enjoyed it!

[@StephanosTheodotou-vk5il]

Excellent video as always. Really informative and gets the point across the viewer clearly and precisely. I use wide grip as main, but also moderate as a variation, because I find it helps my wide grip strength.

[@TheEdhiphop]

Top quality info as always, man! Thanks for sharing!

[@BrendanTietz]

You’re welcome eddy!

[@jonbeck19]

I thank you for making this video. I see a lot of powerlifters on Instagram benching crazy weight with wide grip bench nowadays and made me think I had to change to wide grip to follow the trend to keep up (my paused bench pr is 365 at 105kg but seeing so many smaller weight class benching high 300’s to 400’s) but you show how medium grip can still be beneficial over a wide grip and gives me peace of mind. 🙏🤝

[@qraxulz4376]

I was literally doing bench today and playing around with these two methods. I just started powerlifting/ lifting in general and well this video has given me major insight into benching. Thanks!

[@BrendanTietz]

Glad I could help!! The topic seems complex until the variables are laid out. As always the best way to know is to try both and to not be afraid to re test years later as leverages change

[@tylerdetermined]

Best way to start the first Monday of the year. Appreciate you big bro!

[@BrendanTietz]

Yes sir!! 💪🏼

[@bennygilligan]

Really enjoyed this video I am pretty thick so a moderate grip seems to work better for me. Keep up the great work.

[@valttering]

Great video! Awesome to hear some alternative view points for moderate grip width.

[@BrendanTietz]

Thank you! Glad you enjoyed it

[@ddunn987]

The timing is phenomenal

[@DamnLOL1037]

I've always been around powerlifters in the gym and finally getting into it, they always said wide grip but last week I tried moderate grip works way better!

[@jambonniercr8492]

thanks it claridy a lot and show that there is no better way, only way better for some people

[@stevenasser368]

Great video ! I really appreciate your insight .... I have played around with different grip widths , and am not very strong but , have found the pinky on the ring to be safest and strongest .... Closer grips are within 90 percent or a little more ...2 close grip benchers I thought of James Strickland and Jeremy Hoornstra .... Extremely powerful arms ..... From what I have heard college strength coaches keep their trainees at no wider than pinky on the rings with many athletes inside of that , mainly for safety ...Better muscle development with a closer grip would be better for most any way ......

[@gwam83]

Great video as always ! This is something I was playing around with before lockdown. I went back from wide to ring finger grip and the bar definitely moves faster. Never really got to see what it was like with high percentages though.

[@BrendanTietz]

Thank you! Yeah you’ll definitely see a speed increase for most but as you said may not necessarily be stronger. The key is to test it at heavy loads and sometimes use both to decipher. I realized mine was right when my 3rm just increased by 35lbs literally day one trying it so mine was very obvious but others won’t be as lucky.

[@Gbb93]

They found that mid grip produced 6.6% greater force than a wide grip and 8% more force than with a close grip. This makes sense, as the shoulders are stronger than the triceps, but weaker than the pecs. So with close, you’re using more triceps proportionally, while with the wide grip you’re using more shoulders than triceps. With the medium grip, you’re going to incorporate the most amount of pec while still utilizing the triceps and shoulders in a safe and effective manner.

[@DJcs187]

Thanks, this was helpful. People always tell me I should have an easy time benching, because I'm short with short arms, but it never felt that way. Well, I have really narrow shoulders and can barely arch and my wrists are also extremely small, so the idea of gripping even close to the rings is insane and physically almost impossible for me. It feels best to grip about an inch away from the end of the knurling towards the middle which is slightly outside shoulder width, but the ROM feels huge due to the lack of a real arch and this grip. Thankfully I do not care much about numbers anymore, but it always irks me when people assume I have it easy on the bench due to my anthropometry.

[@FlowLikeAqua]

These videos are 🔥🔥🔥

[@hypnos-7371]

This was really excellent ! Its true that ive never seen a big arch bencher not use a max grip and flatback benchers using max grip are fairly uncommon

[@BrendanTietz]

Yup and likewise you rarely see moderate grip guys who are lacking muscle mass. My first 7 years my wide grip was so much stronger and then randomly tried moderate grip one day and just blew my 3rm out of the water. Definitely wouldn’t have happened without a good baseline of muscle mass. I think the most interesting thing is how it can change over time.

[@GettingAGrip208]

I go really narrow, in fact when I think of your “moderate” grip explained here it hurts my shoulders to just think about. I have a 6’4” wingspan but I put my pointer finger about 1 inch in from where the knurling starts towards the center. I bench about 2X my bodyweight with a personal best of 500lbs

[@ammarelsheikh4720]

Agree with you 100% . Medium is my strongest for all the reasons you said .

[@adamsmidkiff1]

Moved from a moderate to an even more narrow bench press grip. Night and day difference. The pain in my shoulders had been limiting me for quite some time. With no pain in the narrow grip, what had been a difficult weight for me with a moderate grip absolutely flew. One of my happiest days in the gym.

[@inwardheelallday]

I bench with my pink on the ring but ive felt less stable so im gonna try pinky inside ring, hopefully that helps

[@donaldkasper8346]

Good explanation details and considerations. What is missing is head placement in two ways. First, for chest tension you can raise your head slightly. Second, for the forearms to be vertical so you aren't jamming your wrists, you adjust your head up or down the bench. The more the arms go in, the more your head goes back, up to 4 inches in back. I see in your vid your head was in that location behind the bar, not under the bar. Then looking at 2:09 again you lift straight up while many propose lifting up and toward your eyes in a slanted vector of motion.

[@zavierwu14]

I started liking the video before watching it because I know the Prime Fam always gonna come thru

[@BrendanTietz]

💪🏼❤️ always fam!! Appreciate you hugely

[@DevinDTV]

I just hit 2x bw on bench, and I'm on the opposite end of the spectrum. The grip I normally use is what people would call a "close grip" -- the way I set up is I put the middle of the pad of my thumb on the inside edge of the knurling. My hands end up dead center of the knurling, not even close to touching the rings. I actually came to this video because I want to experiment with more "normal" widths to see if I could benefit. I think my close grip comes from a background in calisthenics which is very tricep heavy.

[@GettingAGrip208]

This is crazy it’s exactly how I bench and I’m 2X bodyweight as well with a personal best of 500 lbs. I don’t have a calisthenics background but I am very tight with minimal mobility, keeping tight like this feels so comfortable and I get to use my strong triceps I feel like

[@drinkinouttacups2665]

Wenningmaxxing

[@bragiodinsen4604]

good advice, thanks. i wanna get big so ill stick with moderate =)

[@donaldkasper8346]

Really bad shoulder cramps at bench and injuring my shoulders first right then left shoulder over a few months with very wide grip being tall with long arms. Moved in the moderate grip, and that next lift the shoulders did not ache. Finger width adjustments matter, but in this case I moved my hands in 6 inches on each side, that occurred after my trainer went back to college and I was lifting on my own.

[@yelonasable]

I feel chest more after wide grip and Im lifting lesss than with modernate grip, so your point is valid. Wide grip is better for people with flat chest and more narrow grip is better for people with big pop out style chest.

[@toga_malolo]

thanks for this bro! definitely going back to moderate grip’ HNY

[@BrendanTietz]

You’re welcome man! And I’d say keep both! Best way to test which is stronger and then decide

[@vembix]

I’m 6’3 weighing at 213 lbs with a 80.4 inch wingspan(6 feet 7 inches). Since the very beginning I’ve been benching with a moderate grip with my pinky on the ring. It’s only recently I’ve moved to having my ring finger on the ring of the bar and I think I’ve benefited a lot from it. I don’t have a good arch but I’m still able to press 345 with no issue. I appreciate you shedding more light on the grip widths for benching since I was debating trying to go wider. I now know that just for my physical make up, I should stay where I’m at. Wide bench just doesn’t feel comfortable for me.

[@inwardheelallday]

Your wingspan is insane! You wide grip is prob a normal grip for most 💪🏻

[@henriksvensson126]

I use to bench with wide grip but moved to moderate when I felt I could use my back more and everything feeling tighter. My chest and shoulders also feel better that way.

[@horaiyo]

Ring finger on the ring. Used to use a really narrow grip as my primary grip, but that started beating up my shoulders so I had to widen my grip out a bit. Tried max grip width but it felt weaker, so eventually I just settled on something in between.

[@BrendanTietz]

Experimentation is key! Glad you have found the right position, few people ever think of changing it. Great technique takes a lot of trial and error. Good stuff!

[@alancarrillo156]

Been doing moderate grip pinky on the ring used to bench middle finger on the ring and gotta say I feel way better for me and dont beat my pecs as much and shoulders before like wide grip so I'm sticking to moderate grip like you said you are stronger on moderate grip and its true same here I feel it and feels hella good

[@guyfrowny]

I use max grip for competition, but on 2/3 bench days I train with a moderate grip because my shoulders tolerate it better. It is worth noting that I have long arms and more favorable leverages for the deadlift. Maximum grip for me is probably almost equivalent to many people using a moderate grip.

[@fazzolarijames]

Went to medium (pinkies on rings) after years of trying to bench at maximum legal width. Numbers went up, shoulder and elbow problems went down. I’ve found close grip bench to be a really helpful accessory for moderate grip competition lift.

[@BrendanTietz]

Same happened to me! Was so shocked lol I always assumed wide was a must for long arms. And agreed on the close grip!

[@boxerfencer]

Dont bench anymore, at least since a little before the pandemic started, but when I did, I trained both grips.

[@malik32345]

im 6'3 and ive been close grip benching for 2 and a half years now. I started when I was around 15 and I never really widened my grip. Today I started to work at it and it feels much better then close grip does so I'm prob gonna switch. Most I hit with close grip was like 275 today I tried 280 and repped 235 for 3 but I was repping 185 with moderate grip which for me is where my my pinky is near or on the knurling. So I'm gonna see how much I can get with moderate after I get used to it didn't really try anything heavy with it yet but the weight was moving easy with wide grip I cant even move a plate. BTW close grip for me is befo the consistent knurling grip and I use mostly triceps to bench I'm changing to moderate in hopes of being stronger. While also hitting shoulders harder so I can build more endurance to perform more reps without them getting fatigued quicker then my tris and chest.

[@dawsonboyd7229]

I used to go pinky’s on rings. Which is wide for me I’m a smaller dude. Got relatively strong there but ran into some shoulder issues a couple months in. I’m back to a moderate but still am battling some shoulder discomfort in the bench now.

[@chargersfan0560]

I do wider grip on my hypertrophy days. If u stay on wide grip and max load it, could rly injure yourself or higher risk anyways. Mid grip, elbow kinda tucked does the trick for me on the regular

[@sealwithawkwardness3951]

I've always stuck with narrow grip even in competition, I just found it comfortable. But I think I want to train my bench to be a bit wider.

[@Moveslikebernie11]

Did wide for 2 years been moving back to more moderate the past month

[@2080bop]

I always went middle finger on the rings. I hit 430 that way. For the past 8 months or so I've been going wide, but idk. Did I just get weaker or am I stronger the other way? Well, I guess there's only 1 way to find out. I hit 405 a couple weeks ago and it felt pretty heavy. If I can add 35lbs by going moderate I'll do a backflip over the bench

[@shifter8207]

I use a moderate grip and found i engage my triceps more but would it be beneficial if i bench lets say twice a week to go wider than moderate and then on the second day back to moderate? Curious if this would train weak points better or if the second day would be better focused on working on closer grip to work on strong areas ie the triceps?

[@jamesfinn5438]

I recently got onto the powerlifting team at my university and I am the only guy who benches with a moderate grip. My bench is weak compared to people in my weight class but I am so much stronger and more explosive with a moderate grip. Night and day difference from the wide grip. Great video as always Brendan!

[@BrendanTietz]

You’ll probably get shit cuz wide grip gang always swears it’s the only way 😂😂 glad you liked it. If they try to clown just show them this and then Julius hahahahaha

[@jamesfinn5438]

@@BrendanTietz I will do, thanks man 😂

[@HoldMyTube]

82" reach checkin IN.... I agree with what you said for Wide grip vs moderate... wide feels more consistent, moderate feels stronger but with more obvious sticking point. Arms aren't big at 200lb. Found it hardest to get most from leg drive, super long tibia's and knee is never lower than hip on bench.

[@BrendanTietz]

Jesus fuck that’s a long reach LOL! Dude I knew you were tall but how tall are you?? 6’6”?? 😂 do you even fit on the bench?

[@HoldMyTube]

@@BrendanTietz 6'4 and like the mantis from Kung fu panda. All limbs, short torso. 😂😂 Nearly impossible to keep heels down while benching and not lift hips off the pad. Basically a larsen press all the time. Haha, fun times bro.

[@Isaiah_McIntosh]

Started with ring finger on rings for a while wasn't really working for me. Switched to moderate grip for some months, felt really good for a while but switching back to wider grip recently, where i brought in my feet and substantially increased my arch feels stronger now especially as I'm dropping weight. I think i might experiment with middle fingers on rings. Max grip is definitely too far.

[@Rossy-]

Good video, I have strong arms and really struggle to activate my chest. I've recently changed to a wider grip and despite having to lower the weight it's the only way I can feel my chest activating. I'd love a video on activating the chest properly for arm/shoulder dominant benchers.

[@brandonneves4144]

You just answered your own question. If you're activating your chest more on a wide grip, keep doing wide grip. It's due to what he said in the video, medium grip utilizes a lot of your arm/shoulder strength. Hence why you lift more with medium grip. For regular hypertrophy/volume training go wide, to focus the pecs. Once you feel like your wide grip is as strong as your medium grip, you should be able to switch back to medium and target all muscle groups equally and continue activating your pecs. Your shoulders and arm strength is probably just overshadowing your chest strength.

[@MarcoLiftz]

That’s true cause wide to me is like me getting any close to those marks on the bar.

[@D-generon]

Thought I'm rather a weird exception in my gym with my moderate grip during bench press (it just felt far more biomechanically correct to me). But turns out I'm the one who's doing everything right 😀

[@AbdulMupit]

When i try to do bench press with little bit wider than usual for a month, i feel gain more muscle on my outer chest muscle.

[@ForbesEU]

I’m 6’1 and are really lanky with long arms, my arch is pretty good, what grip would you recommend

[@adamyeoh6709]

I really enjoy the in nuanced explanations! What do you think about Matt Wenning's take that at max loads, the bench is a tricep dominant exercise and that the pecs become a stabilisation muscle?

[@adamyeoh6709]

Here's a link to Matt's vid that I'm referring to: kzbin.info/www/bejne/lWG0aJWEfKx0hZI

[@BrendanTietz]

I’ll give it a watch in a few hours! I don’t want to speak too soon before viewing it but I’m assuming he’s referring to the scientific literature that shows max pec activation at what I believe off top was 70% loads and then after that the triceps pick up as load increases. If that’s the case that’s a slight reductionist take imo as that would actually mean your pecs are inherently always more involved and the limiting factor than your triceps. I also would point out they def didn’t do that literature on truly advanced lifters with varying grip widths and styles however I will give it a watch and see if it’s something else he’s mentioning and then reply back. I can say right now that the pecs are more important that the triceps in the bench.

[@joncabral9019]

Can you please go over the goat method

[@jeffreyhsia8760]

For the longest time I used a super close grip and wondered why my bench was so weak. Turns out I have a 6'2 wingspan even though I'm 5'7 lol. Bumped out my grip to max grip gradually over time and bench shot way up cuz my joints actually end up being more stacked in that position haha.

[@BrendanTietz]

LMAO that’s a crazy wingspan for your height, and a good example of how joint position is relative!!

[@samueltyufekchian2815]

Same for me, I can get more reps with the max width grip but when it comes to weights that are 90% and above of my 1RM I am a little stronger with the moderate grip

[@BrendanTietz]

Yeah man a lot of people don’t realize the difference there. It’s the same for me with flat shoes in a squat, I can grind reps all day but I suck at 1rms in them

[@parkerrish9024]

I feel like wider makes it easier to press more weight. But I think a lot of this has to do with structure and genetics

[@anindachatterjee1825]

I am planning to shift wider grip

[@rogerfulgham3941]

Nice, Brendan 💪💪💪💪💪🏋🏋🏋🏋🏋

[@jasonrobertson9256]

mix it up narrow and wide (intermediate experience) on this exercise

[@Adamsfamily1990]

I don't know why,but I am the strongest with the close grip.My left shoulder is really mobile and lacks the stability due to an injury,maybe that can be the cause of that.

[@magos_0083]

Hmmm I’m probably stronger with a closer grip- but I do bodybuilding… wide grip feels so nice on the upper upper chest. The soreness is always so grand if I choose wide grip. And the nice thing is my front delts don’t feel too much of it.

[@stoempert]

I would always choose the width that feels the most natural/comfortable on you joints, even if you can do more weight with another width. What's some short term success worth if that means having more chance to have completely jacked up shoulders in 10/20 years time.

[@BrendanTietz]

Agreed but it’s worth noting you can train positions very well. The issue is if you take the time to do that. Acclimating to position and building tissue resiliency in that position is key. Most wide grip benchers just fit the mold to bench wide but some need a training period to acclimate which they’ll skip. That’s mainly the real reason for discomfort of any position.

[@randyZ98]

I always benched with my hands inside the rings until I started to train with a wider grip(middle finger on the ring), all of a sudden I didnt have shoulder pain, probably because my humerus is too long and when I filmed myself I saw that my elbows were passing behind my shoulders and causing internal rotation

[@BrendanTietz]

Yup! That long ROM usually will cause internal rotation and elbows drifting backwards at bottom. Good catch! Most don’t notice those things. Probably the most common early error on bench I see

[@intenttoinjure]

Vince Gironda disagrees

[@randyZ98]

@@intenttoinjure cant see how does he come into the context of powerlifting and shoulder health my g

[@hippo6billion811]

Mine is right where the knurling starts my first finger is

[@mikerodriguez556]

Brendan, I’m flying to San Jose on 1/5/2021 for the Army. I would love to meet with you to discuss you being my coach. I’m 59, 73kg class. I just competed in the Texas open and my next meet is Military National(USAPL). Goal is to go to Worlds this year. Thanks. Not sure how to contact you

[@BrendanTietz]

Shoot me an email at: [e-mail] There’s a link in my description too. I’d love to discuss further what we can work out. This week is a bit crazy for me but we might be able to link up

[@PaigeYesLee]

I use a moderate grip. My shoulders and elbows are bothered by a wide grip.

[@nlproductions9215]

I bench with wide grip because my arms are super long, they basically reach my knees

[@V1X0]

5:49 "Protip 3: Builds more muscle. Substantially more." - Why does it build more muscle? Only because of the increased ranged of motion, or something else?

[@BrendanTietz]

Yes increased ROM as well as the pec reaching a larger stretch shortening cycle. Because the humerus goes through more addiction your pecs will shorten and lengthen more. This will induce more mechanical tension overload. Even if total bar distance traveled could be equal by the wide grip the length tension relationship would be in favor of the moderate grip. Now it’s worth noting on very large lifters this may not be as true due to the joints being way more stacked but that would be for people around 6’2” and much heavier 275 plus range

[@merciful_king4242]

Can I ask you you a question sir? On my bench I'm getting forearm pain near my elbow on my heavy sets. It's not elbow pain, it's the forearm Muscle. Any thoughts on the cause? I typically bench with my ring finger on the ring

[@baegyu6715]

Might be where you touch the bar on ur chest

[@baegyu6715]

You need to go wider and let the bar move vertically or at least follow the bar path

[@baranusluel]

This video is exactly what I needed. I made the switch from ultra-wide grip to moderate grip very recently after dealing with shoulder pain, and I'm currently weaker at it but optimistic.

[@BrendanTietz]

A few cues to help 1. With moderate grip have a more active scapula, very hard retraction ACTIVELY on the eccentric and on concentric you can actually protract very slightly. There’s a fluidity to it. Almost like you bench with the scapulas moving. 2. Death grip the bar. Big pinky squeeze, big thumb squeeze, bar wedged low in palm. Wide grip tends to be wrists more cocked and bar slightly higher with a grip that physically can’t squeeze as hard because of the hand position. Moderate grip is all about white knuckle benching

[@baranusluel]

@@BrendanTietz Thanks for the tips, I'll try them out!

[@nadavebert2339]

the f**king best!

[@BrendanTietz]

😤💪🏼

[@ibanarrambide]

I bench with a moderate grip, i feel much stronger than with a wider grip

[@BrendanTietz]

Sameeee

[@theghostofpcs2391]

I use a fairly narrow grip. Going wider makes me weaker, and chews up my shoulders.

[@BrendanTietz]

Sometimes you need a phase of introducing tissues to new positions slowly. I’d recommend if you did ever decide to try again that you build up to it gradually and slowly. 1-2 finger spaces at a time and lighter loads with it using varying grip widths throughout the week and never fully switching until you acclimate. All positions can be trained safely if done correctly.

[@jzen1455]

I started quite wide with my index finger on rings (with the belief that wider is better because of the reduced range of motion and pec activation) but over time brought it in. I've found my sweet spot is my pinky about 1" to 1.5" inside the rings, which leaves my wrist stacked above my elbows and forearms perpendicular to the floor. I'm 5' 7.5" with 5'9" wingspan. My close-grip (index inside the knurling) has been catching up to my moderate and is about 95% of it. I suppose I'm a tricep dominant bencher. I can do 6 reps of weighted dips with 110lbs with a BW of 160, and do 5 reps of ez curl skull crushers with 120lbs. My 1rm is ~262lbs. I may incorporate some wider grip bench presses as a supplemental lift to build my pecs and grease the wider grip groove, which will hopefully carry over to a strong moderate bench.

[@HailofThorns]

Long lanky armed wide grip bench gang

[@arjunpackagani5855]

I think I’ll just skip bench and do cable flies

[@BrendanTietz]

Arms: 50 sets per week Chest: 50 sets per week with flys Bench: only singles when I want clout

[@arjunpackagani5855]

@@BrendanTietz okay I’m dropping meet prep and starting this tomorrow

[@razmizrahi3430]

I feel the strongest with my middle finger on the ring

[@sdcard08]

Close grip 2 fingers from ring gang👀

[@BrendanTietz]

Ok swimhack JR I see you 😂 I have actually seen this grip work well a few times better than the other grips and james is an example. RIP on that resistance curve though lol lockout can be rough

[@salxonico]

Guillotine press by Vince Gironda

[@adamyeoh6709]

What's with all these spam comments though? Lmao

[@BrendanTietz]

You not lonely looking for good time?

[@adamyeoh6709]

@@BrendanTietz HAHAHA nah I got you and all your vids bro. More than enough for me ;)

[@maxfeldhacker2714]

okay who disliked this

[@BrendanTietz]

Hahaha someone who doesn’t like knowledge gains