Holding a barbell with a narrow or wide grip can affect which muscles are worked during a specific exercise. Moving hands closer together until they line up with the shoulders will boost the effect of bench pressing on chest muscles, especially the medial and central pectorals. Weight trainers need to also be aware that when a barbell is gripped this way, more pressure is put on the shoulder's acromioclavicular, or AC joint, which attaches the acromion to the collarbone. Repetitive pressure applied to this joint may initiate development of arthritis in this joint, or osteolysis.
Narrow Grip Bench Press
With a narrow grip bench press workout, the triceps and inner chest muscles are targeted, while secondary stress is placed on the deltoids and remainder of the pectoral muscles. To begin this exercise, make sure racks are in a position that facilitates lifting a barbell off the rack and replacing it without being forced to stretch or participate in excessive arm movement. Lie down on the bench and grip the bar by placing hands 5 to 6 inches apart. Inhale deeply before lifting the bar, then exhale as you push the bar upward. Additionally, do not lift the same amount of weight that you do while performing a wide-grip bench press.
Incline Narrow Grip Chest Press
Narrow grip bench presses can also be done on an incline bench press. An incline bench press resembles a regular bench press except that the bench is angled, providing support for the back. This incline effectively adds stress to the upper chest muscles while also enhancing triceps when the barbell is held using a narrow grip. Trainers may also use dumbbells instead of barbells by holding barbells close together and lifting them in that position, since a narrow grip is not applicable with dumbbells.
Narrow Grip Chest Press
Narrow grip chest presses are performed on chest press machines, a device that allows a trainer to adjust resistance by adding or removing weight plates from racks. The back is supported by a pad while sitting at a chest press machine, which can be moved to effect workout intensity on chest muscles. After grasping the handles on poles resembling ski poles, trainers should turn their wrists so palms face each other. Extend the arms until handles move forward all the way, keeping handles close together, then pull them back to the beginning position.
Pushups
Although pushups do not require gripping anything, they can still be performed differently by placing hands closer together when doing the exercise. Pushups are done with palms on the floor or using knuckles as support. Hands should be placed no wider apart than shoulder width to emphasize pectoral muscle usage. Hold the head up and look forward when performing sit ups as well, since this may reduce strain on the upper back. Beginning position for pushups is for the body to remain just above the ground without touching it.
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