Neutral Grip Bench Press vs Regular: Which One Should You Be Doing for Maximum Gains?

The bench press is a cornerstone of any strength training program, and for good reason. It targets multiple muscle groups, including the chest, shoulders, and triceps, and can be used to build both size and strength. But when it comes to grip, there are two main options: the regular grip (pronated grip) and the neutral grip.

This article will explore the differences between neutral grip bench press vs regular, examining their pros and cons, and helping you determine which one is best for your individual needs and goals.

Understanding the Grips

Before diving into the specifics, let’s clarify the two grips:

• Regular Grip (Pronated Grip): This is the traditional bench press grip, where your palms face away from you. Your elbows are typically flared out during the lift.
• Neutral Grip: This grip involves holding the barbell with your palms facing each other, and your wrists in a neutral position. Your elbows stay closer to your sides during the lift.

Benefits of Neutral Grip Bench Press

The neutral grip bench press offers several potential advantages over the regular grip:

• Reduced Wrist Strain: The neutral grip allows for a more natural wrist position, reducing the risk of wrist pain and injury. This is especially beneficial for people with pre-existing wrist issues or those prone to wrist strain.
• Increased Shoulder Stability: The inward rotation of the shoulder joint during a neutral grip bench press can help to improve shoulder stability and reduce the risk of shoulder impingement.
• Better Triceps Activation: Some studies suggest that the neutral grip can lead to greater triceps activation compared to the regular grip, potentially resulting in more muscle growth in the triceps.
• Improved Range of Motion: The neutral grip can allow for a greater range of motion, as the elbows can move closer to the body, leading to a deeper stretch in the chest muscles.

Benefits of Regular Grip Bench Press

While the neutral grip offers several advantages, the regular grip also has its own benefits:

• Increased Chest Activation: Studies have shown that the regular grip can lead to greater chest activation compared to the neutral grip, potentially resulting in more muscle growth in the chest.
• Greater Weight Capacity: Due to the more stable position of the elbows and the greater leverage, many people find they can lift heavier weights with the regular grip.
• Improved Shoulder Mobility: The outward rotation of the shoulder joint during a regular grip bench press can help to improve shoulder mobility and flexibility.

Potential Drawbacks of Neutral Grip Bench Press

It’s important to acknowledge that the neutral grip bench press also has some potential drawbacks:

• Limited Weight Capacity: The neutral grip can limit the amount of weight you can lift due to the less stable position of the elbows.
• Increased Risk of Shoulder Injury: While the neutral grip can improve shoulder stability for some, others may find that it increases the risk of shoulder injuries, particularly if proper form is not maintained.
• Less Versatility: The neutral grip may not be suitable for all exercises, such as close-grip bench press, which requires a pronated grip.

Potential Drawbacks of Regular Grip Bench Press

Similarly, the regular grip bench press also has some potential drawbacks:

• Increased Risk of Wrist Pain and Injury: The pronated grip can put stress on the wrists, leading to pain and injury.
• Limited Range of Motion: The flared-out elbows can limit the range of motion, preventing the chest muscles from being fully stretched.
• Decreased Triceps Activation: The regular grip may not activate the triceps as effectively as the neutral grip.

Choosing the Right Grip for You

Ultimately, the best grip for you depends on your individual needs and goals. Consider the following factors:

• Your Training Goals: If your primary goal is to build chest muscle, the regular grip may be more effective. If you’re aiming for greater triceps activation or want to reduce wrist strain, the neutral grip might be a better choice.
• Your Physical Condition: If you have pre-existing wrist issues or are prone to shoulder injuries, the neutral grip may be a safer option. However, if you have good shoulder mobility and strong wrists, the regular grip might be more suitable.
• Your Experience Level: Beginners may find the neutral grip easier to learn and perform correctly. More experienced lifters may be able to handle the greater weight capacity and potential for increased chest activation offered by the regular grip.

Tips for Performing a Neutral Grip Bench Press

If you decide to incorporate the neutral grip bench press into your routine, here are some tips for proper form:

• Use a Neutral Grip Barbell: Make sure you have a barbell designed for a neutral grip. These barbells have a curved shape that allows for a more natural hand position.
• Keep Your Wrists Neutral: Maintain a neutral wrist position throughout the lift, avoiding any bending or flexing.
• Keep Your Elbows Tucked In: Keep your elbows close to your sides, avoiding any flaring out.
• Lower the Barbell Slowly and Controlled: Lower the barbell slowly and controlled to the chest, keeping your back flat and your core engaged.
• Push the Barbell Up Explosively: Push the barbell up explosively, extending your arms fully but avoiding locking your elbows.

Tips for Performing a Regular Grip Bench Press

If you choose to stick with the regular grip bench press, here are some tips to ensure proper form:

• Use a Standard Barbell: Use a standard barbell with a straight shaft.
• Keep Your Wrists Straight: Maintain a straight wrist position throughout the lift, avoiding any bending or flexing.
• Keep Your Elbows Slightly Flared: Keep your elbows slightly flared out, but avoid letting them go too far out to the sides.
• Lower the Barbell Slowly and Controlled: Lower the barbell slowly and controlled to the chest, keeping your back flat and your core engaged.
• Push the Barbell Up Explosively: Push the barbell up explosively, extending your arms fully but avoiding locking your elbows.

The Bottom Line: The Verdict Is Yours

Ultimately, the choice between neutral grip bench press vs regular comes down to your individual needs and preferences. Both grips offer unique benefits and drawbacks, so it’s important to consider these factors and experiment to find what works best for you.

Remember to prioritize proper form and technique with both grips, and consult with a qualified fitness professional if you have any concerns or questions.

Common Questions and Answers

Q1: Can I use dumbbells for a neutral grip bench press?

A: Yes, you can use dumbbells for a neutral grip bench press. This will allow you to move your elbows closer to your body and further reduce wrist strain.

Q2: Is it okay to use the neutral grip for all bench press variations?

A: While the neutral grip is suitable for the standard bench press, it may not be appropriate for all variations, such as the close-grip bench press, which requires a pronated grip.

Q3: How often should I switch between neutral and regular grip bench press?

A: There’s no set schedule for switching between grips. You can experiment with different frequencies based on your goals and how your body responds. Some people may prefer to alternate between grips on a weekly basis, while others might stick with one grip for several weeks before changing.

Q4: Can I use a neutral grip bench press for powerlifting?

A: The neutral grip is not currently allowed in powerlifting competitions, as the official rules require a pronated grip. However, you can still use the neutral grip for training purposes.

Q5: Is it better to use a neutral grip for beginners?

A: While the neutral grip can be beneficial for beginners due to its reduced wrist strain, it’s important to learn both grips correctly. Starting with a neutral grip can help build a strong foundation and then transition to the regular grip as you gain experience.