Gym lore states that wider grip width on the Bench Press targets the pecs while a narrower grip targets the triceps.
However a recent study proved that just isn't the case. According to EMG response (which I fully admit has limitations), there were some minor changes in muscle activation depending on whether the subject took a wide, medium or narrow grip. But they weren't what were to be expected and actually differed based on the experience of the lifter.
As we discussed in a past week, load is a significant driver of muscle activation, with heavier loads targeting different muscle groups than lighter loads.
Grip width, not so much.
You're sleep deprived but still want to train. What do you do?
Take a nap? Grab a cup of coffee? Both?
A recent study aimed to find the answer and the results likely won't surprise you. The group that took a nap out performed the group that took 5mg/kg of body weight of caffeine.
However, the best results came from a group that took the caffeine prior to a 20 minute nap. So if you are low on sleep and have 20 minutes available and a Starbucks nearby, grab a couple of Grandes (5mg/kg of bodyweight is actually a fairly high dose) and snooze.
Being the change you want to see in the world is great. Being the change you want to see in yourself is even better.