Hand Placement For Bench Press
A standard bench press grip is where you place your hands on the bar about shoulder width apart.
Hand placement for bench press. Bench press grip guide. Better benching involves many things. The barbell bench press is done as an upper body lift which targets the pectoralis.
Theres been some debate about were my hands should be on the bar when bench pressing. Hand wrist position. How hand placement changes the exercise 0 shares share on facebook share on twitter when you re working out in the weight room small changes can make a big difference.
Typically this is about a thumbs width away from most. Where you position your hands will affect which muscle group you work most. One things most people don t consider is their placement of their hands which can totally change the bench press motion entirely.
I rarely see it performed correctly. Typical bench grip when you re staring off benching the best grip is generally just slightly outside your shoulders. How to bench press tip hand wrist position.
Vertical forearms from every angle straight wrists bar touches mid chest. The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms. They form a slightly acute angle less than 90 degrees.
One coaching cue would be to tell the lifter to have white knuckles. Bench press and hand placement. The shorter the distance the bar has to move the easier to lift the weight.
With your hands just 10 12 inches apart this is similar to what you d use for the close grip bench press during arm training. Ensure that when you are benching you have a tight grip on the bar. For a standard bench press opt for the normal grip.
I usually put my pinkys on the rings on the bar but my friend who is a football player says that my hands are too far apart. Here the forearms are not perpendicular to the floor. Proper bench press form increases effectiveness.
Widen your grip slightly to increase the amount of pectoral muscles involved in this exercise and bring your grip in slightly to increase your triceps involvement. The standard bench press hand placement. Remember the tighter you grip the bar the more tension you will create and the greater control you will have on the bar.
This is the grip most people use when they do the exercise and is the one that feels natural and comfortable. The proper bottom position on the bench press.
