Bench Press Hand Position
How To Bench Press With Proper Form Definitive Guide
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The setup getting under the bar.
Bench press hand position. As with any lift proper starting position is imperative in performing the exercise correctly and the bench press is no different. If you dont have a power rack ask someone in the gym to spot you when you bench press. Put your pinky on the ring marks of your bar. The latter two are not used that much traditionally.
A change in elbow position during the bench press shifts the shoulder movement from flexion to horizontal adduction and alters utilization of the three primary muscle groups. How to determine your hand position for maximal chest involvement. Pectoralis major involvement is at its highest while anterior deltoid use is. Normal grip with palms facing up focuses on the triceps.
When you lie on the bench make sure your butt upper back and head are all in good contact with the pad. Bench press grip guide. Lift your chest and squeeze your shoulder blades. Elbow position in bench press bench press grip width elbow flare bench press hand position in bench press how to bench press chest workout chest bench bench press elbow bench press technique bench.
Hand position on the bench press directly correlates with external rotation of the shoulder. There are certain positions that cause excessive stress on your glenohumeral joint. When your arm is externally rotated and abducted 900 from your body this is an at risk position for shoulder injury. How hand placement changes the exercise 0 shares share on facebook share on twitter when youre working out in the weight room small changes can make a big difference.
With your elbows straight out to your sides the movement at the shoulder is primarily horizontal adduction with minimal flexion. Feet flat on the floor. Line up your eyes with the bar and make sure your neck is positioned neutrally to prevent injury. Also wide grip bench puts emphasis on outer chest and shoulders while close grip bench puts emphasis on inner chest and triceps.
Bench press with proper form. Reverse grip bench press with palms facing up puts more stress on your wrists and focuses the triceps.
