How To Grip Bench Press
Seven years ago i tore my right pec while bench pressing incorrectly.
How to grip bench press. Close grip bench press. The close grip bench presses is a bench press using a narrow grip. This means you. Ill tell you right now it sucked.
If you drop the bar with a pronated grip its falling on your rib cage. Freak bench press accidents can happen with both grips but id assume theyre more likely with a reverse grip and theyd certainly be more disastrous. With your hands just 10 12 inches apart this is similar to what youd use for the close grip bench press during arm training. Bench press grip for the bench press you should always use a full grip and not the false grip.
The close grip offers the most range of motion of any bench press grip. Httpsgoogl5iyraj buff dudes exercise tutorial how to perform the close grip press. Stand with your feet positioned shoulder width apart. Finding the perfect grip for bench pressing heres how to determine your theoretical perfect grip width on the barbell during the bench press.
If you drop the bar with a reverse grip its falling on your throat. Using the ultra wide grip used by geared lifters can lead to stagnation and possible injury. It hits the triceps dead on and targets the inner pec fibers especially well. If youve been doing the bench press without being too concerned about how youre doing it it might be time for you to take a step back and focus on improving your technique.
How to perform close grip press. Setup on your flat bench like you do for the regular bench press. Used in our bulking book. They should be over your shoulders at the top and next to you torso at the bottom.
But grip the bar with your hands about shoulder width apart. Simply measure the distance from the outside edge of both acromial processes. The closer your hands are together the further you have to move the bar to lock it out and complete a rep. Optimizing your grip for a raw press will not only lead to a greater press itll keep you on the bench and off the therapy table.
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