It's All In The Positioning

So many different feels, and so many different muscles can be recruited by changing hand or grip positioning on the same exercise.

For years, we have been told that narrow-grip bench press works triceps more, and wide-grip bench press works chest more.  Well of course it does.  Look at it from a scientific point.  When the elbow bends, it is performing flexion/extension of the arm.  The main mover is the triceps muscle.  When you are in tight with your grip, you are getting greater elbow flexion/extension in relationship to shoulder movement.  So of course there is more triceps involved with narrow-grip bench press.  Conversely, when your grip is super wide, there is more shoulder movement/chest stretch in relation to arm flexion/extension.  So there is more pectoralis muscle involved then.  Also, by being wide on the bar, chains, bands, or regular push-ups, you are creating alot more instability, and therefore the rhomboids, mid-traps, and rotator cuff muscles must activate, especially on the lowering, or eccentric part of the movement. (When I stay with a wide grip on the chains, the next morning my whole back is coming through my face, because of all the stabilizing.)

The thing is, there is no magic here, only some knowledge needed.  The muscle magazines that you people read will make it sound like this concept was created by some teenage bodybuilding sensation in the 70's. 

No.  This was created millions of years ago.  Watch my video to get some ideas on how to vary your grip, and hand positioning.  Hopefully this will help.

Lots more coming.