Effect of grip width on incline bench press performance
Tan, Kenny Jian Zhi
Date of Issue2019
Grip width is a crucial training technique element that can alter bench press performance. However, most research conducted has been regarding the effect of grip width on flat bench press performance and research on incline bench press performance did not seem to include a moderate grip. Thus, the aim of this study was to investigate the effect of 3 grip widths on the estimated one-repetition maximum (1RM) on a 30˚ Smith machine incline bench press. Grip width was determined in relation to biacromial breadth (BAB): narrow (100% BAB), moderate (145% BAB), wide (190% BAB). 15 male subjects aged 21-50 years old were recruited to undergo 3 test sessions, each involving one grip width; sessions were spaced at least 48 hours apart. In each session, subjects lifted 3 submaximal loads calculated from their ‘preferred lift for 10 repetitions’. 3 trials are conducted at each load and each trial constitutes a single repetition. Average bar movement velocity was tracked using an iso-inertial dynamometer. Estimated 1RM was calculated using the method by Jidovtseff, Harris, Crielaard & Cronin (2011). One-way repeated analysis of variance (ANOVA) with Bonferroni post-hoc tests indicated that moderate grip condition had the significantly greater estimated 1RM when compared to the narrow grip condition (p = 0.001) and wide grip condition (p = 0.007). Results suggest that the moderate grip (145% BAB) would be the best for eliciting the greatest incline bench press performance. Future research can include the comparison of the 3 grip widths using an actual tested 1RM.
Final Year Project (FYP)