Hand Placement For Bench Press

The close grip bench press is a great bench press variation that increases triceps strength and hypertrophy. Proper bench press form increases effectiveness. Hand position on the bench press directly correlates with external rotation of the shoulder.

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Hand placement for bench press. A standard bench press grip is where you place your hands on the bar about shoulder width apart. It moves the bar over the shortest distance from your mid chest to your shoulders. The proper bottom position on the bench press. In it i detail what i ve learned from technique experts like ben esgro mike zourdos and usa powerlifting coach matt gary so you too can bench like the pros.

When your arm is externally rotated and abducted 90 from your body this is an at risk position for shoulder injury. Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important. The standard bench press hand placement. There are certain positions that cause excessive stress on your glenohumeral joint.

Assume a normal push up position and place the hand narrower than your normal grip. Bench press grip guide. 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. This is the grip most people use when they do the exercise and is the one that feels natural and comfortable.

Vertical forearms from every angle straight wrists bar touches mid chest. The shorter the distance the bar has to move the easier to lift the weight.