Why The Bench Press Rules SHOULD Be Changed (ft. Sean Noriega)

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REFERENCES:

Bench Study On Grip Width And Pec Activation - https://www.researchgate.net/publicat...
Key Points

"Hand spacing significantly affects the activity of the clavicular head of the pec major and the long head of the triceps brachii, with a narrow grip yielding the greater response."

"Under all conditions there is a larger flexion component when the hands are held closer together. This would explain the greater activation in the clavicular head...the sternocostal head of the pecs was largely unaffected by hand spacing."

To be fair, this study showed equal results across all grip styles - https://content.sciendo.com/view/jour....

Still supports pec activation not being superior in wide grip. I personally find it hard to believe tricep ROM isn't objectively inferior for a training effect, but I can't cherry pick here.

Longer Bench ROM Study Leads To Superior Carryover - https://www.strongerbyscience.com/ran...

Sumo vs Conventional Showing No Major Difference Study - https://pubmed.ncbi.nlm.nih.gov/11932....