Bench Press Grips and Muscles Worked Your bench press grip changes which muscles do more of the work. Close grip: Shifts more of the workload toward your triceps, with less chest involvement. Medium grip: A good middle ground between chest and triceps — the standard bench press setup. Wide grip: Can put more emphasis on your chest, but may also place more stress on your shoulders. Underhand grip: May increase upper-chest involvement, but it’s less stable and requires more control. So which grip
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