Proper Hand Placement For Bench Press

The setup getting under the bar. It hits the triceps dead on and targets the inner pec fibers especially well. There are certain positions that cause excessive stress on your glenohumeral joint.

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They form a slightly acute angle less than 90 degrees.

Proper hand placement for bench press. It moves the bar over the shortest distance from your mid chest to your shoulders. Bench press grip guide. 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. Many people think the bench press is just a chest exercise but i m here to tell you that your triceps shoulders back and even your glutes are involved.

The shorter the distance the bar has to move the easier to lift the weight. It is also a common test of upper body strength. Vertical forearms from every angle straight wrists bar touches mid chest. Hand position on the bench press directly correlates with external rotation of the shoulder.

That means heels flat on the floor glutes and abs squeezed and elbows driving into the bench and never bounce the weight off your torso. 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. So adhere to all good bench press rules for body position. As with any lift proper starting position is imperative in performing the exercise correctly and the bench press is no different.

While some benchers prefer a wide or narrow width grip the most used hand position is one that ensures your forearms are perfectly vertical when the bar is touching your chest. When you lie on the bench make sure your butt upper back and head are all in good contact with the pad. The bench press is a classic upper body exercise that targets your chest shoulders and triceps. Here the forearms are not perpendicular to the floor.

Proper bench press form increases effectiveness. The bench press is one of the most important upper body exercises in your movement toolkit. Bench press with proper form. When your arm is externally rotated and abducted 90 from your body this is an at risk position for shoulder injury.

Not only is it crucial for upper body muscular development but it s an exceptional strength builder. The proper bottom position on the bench press.