3 Grip Bench Press - Chest Plateau Buster

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Personal Fitness Trainer

Michael Behnken, MS, NASM-CPT-PES, CSCS

3 grip bench press is a great way to help break a plateau for your flat bench.

It is also a good way to get full work out the pectoralis major.

You can perform sets of 5, 5, 5, 3,3,3, etc.

The first grip is close, your hands should be no wider than shoulder width.

The second grip is your normal bench press / push-up grip.

The third grip is an extra wide grip. By the time you use the third grip you will feel your pecs doing some major work.

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