探討仰臥推舉時使用不同握距對主要肌群的影響

Exploring the effects of different grip width on muscle activation during the bench press

本研究目的為透過文獻回顧方式，探討仰臥推舉完整動作中，採用不同的握距對於過程的主要肌群活化程度有何差異與影響，並從中展望未來研究方向。方法：透過敘述性文獻回顧，從網路電子資料庫中（Google Scholar、Scopus）搜尋彙整近二十年，比較不同握距的槓鈴臥推完整動作在主要肌群活化程度上有何差異之文獻，並排除分階段動作、斜角度臥推、啞鈴和機械式臥推、不穩定平面上臥推等研究。結果：在過去比較使用不同握距的仰臥推舉文獻中發現，對於握距的定義並不一致，如根據肩寬或者根據健力比賽規則，而且進行同樣重量的仰臥推舉時，握距的寬窄對於肌肉活化程度的影響也不一致，但較多的研究結果發現，使用窄握距時能顯著活化肱三頭肌，寬握距普遍能顯著活化胸大肌，因此，不同握距在肌肉適能訓練上具有差異性，且原因可能來自於動作行程、關節角度差異。結論：窄握距仰臥推舉適用於強化肱三頭肌，寬握距則較適用於強化胸大肌，在其他肌群上無顯著差異。未來研究應在實驗設計上有更一致的方法，使得操弄握距因子時，有更準確的比較結果，並融入不同肌群的研究，使仰臥推舉在握距以及肌肉活化的研究更加全面，並提供訓練者與教練參考。

This study aims to explore the effects of varying grip widths on the activation of primary muscle groups during the barbell bench press. This review seeks to identify gaps and suggest directions for future research. Method: A narrative review methodology was conducted to identify relevant studies from electronic databases (Google Scholar, Scopus) published over the past two decades. Included studies focused on the muscle activation differences across various grip widths during the barbell bench press. Studies were excluded if they involved partial-range motions, inclined or declined bench press variations, dumbbell or machine presses, or exercises performed on unstable surfaces. Result: Previous studies investigating the effects of different grip width on the bench press have shown inconsistencies in defining grip width, with some studies determining it based on acromial width or following powerlifting competition rules. Additionally, the impact of grip width on muscle activation varies even when lifting the same weight. However, most findings suggest that a narrower grip can significantly activate the triceps brachii more, whereas a wider grip tends to significantly activate the pectoralis major. These differences may be attributed to variations in range of motion and joint angles. Conclusion: Narrower grip width can activate the triceps brachii more, wider grip width can activate the pectoralis major. Future research should adopt more consistent experimental designs to ensure more precise comparisons when manipulating grip width as a variable. Additionally, incorporating studies on various muscle groups beyond the primary movers will provide a more comprehensive understanding of grip width and muscle activation in the bench press. This will offer valuable suggestions for athletes and coaches about setting the goal or training program.