Why Illegally Wide-Grip Bench Will Help Your Bench

Using an illegally wide-grip in training

Benching with an illegally wide grip has completely taken my bench game to a different level. I decided to switch up my training a bit to see what would happen, and it has clearly paid dividends. My numbers have been going up, I feel super solid, and I feel extra jacked.

#1 Wider grip hits the outer pec more

When you throw this into your training you need to be careful not to start too heavy, too fast. We eased our way into this grip and volume, so I can say my advice is to start off with a lighter weight, and increase as you become accustomed to it.

For example, we started on the lighter side, and now I’m to the point of being able to do 10×12 at 225 lbs. Using this grip will build your GPP and work capacity, so when it comes to tackling those heavier weights, you will be able to withstand it.

#2 Greater utilization of the lats

What I’ve noticed through experimenting is that the angle of the bar teaches you to utilize your lats properly. Doing this will decrease your risk for injury. By setting yourself up on the bench with a mild to large arch and a wide-grip, you will naturally pinch your shoulder blades together to recruit the muscles necessary to execute the lift. Setting yourself in this position will also allow you to plant your feet into the ground to solidify your base.

By adding in this wide-grip to your training, you will surprise the shit out of your body, and it will challenge you to hold the correct positions. The volume will force you to hone in on the positioning, while teaching you to create better leverage.

#3 More jacked

It’s no secret that widening out your grip will increase your muscle mass in your chest. I’m not even referring to just me here. My entire 4am crew is looking way more jacked ever since we incorporated this into our training. With adding this size and volume, our confidence in the bench is sky-rocketing with big weight.

I challenge you to give it a shot. One of the Golden Era legends, Serge Nubret, would do 20 sets of 15 reps with this wide-grip, and if you didn’t know, his best bench was well over 500 lbs. Nothing to dispute.