Weight Training - Hand Position

Former Member
Former Member
I was lifting today and remembered I was told 30+ years ago that there are various benefits to wide grip hand positions and narrow. If my memory serves, a narrow grip works your chest/back muscles more and makes you thicker. While wide grips work you arms more and tends to make you wider. Is this a "old wives tale"? Are there specific swimming pros/cons to either grip position for the three bench presses, shoulder press, lat pull-down, and row? Plus, narrow grip seems much easier on my shoulders.
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  • Former Member
    Former Member
    I vaguely remember one of the lat pull down machines at my gym having a sign that said a wide grip will not make you wider. A lot of people pull the lat bar behind the head, I usually do the same. I guess I should change. Does this 'behind the head' rule also apply to tricep exercises? I also see plenty of people grab a dumbbell with both hands and do tricep presses with it behind the head.
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  • Former Member
    Former Member
    I vaguely remember one of the lat pull down machines at my gym having a sign that said a wide grip will not make you wider. A lot of people pull the lat bar behind the head, I usually do the same. I guess I should change. Does this 'behind the head' rule also apply to tricep exercises? I also see plenty of people grab a dumbbell with both hands and do tricep presses with it behind the head.
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