Bench Press Hand Placement For Chest

How to bench press with proper form. Hands inside shoulder width 8 12 inches apart.

How To Bench Press With Proper Form Definitive Guide

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 hand placement for chest. Instead think about lowering the bar to your upper ribcage. The close grip offers the most range of motion of any bench press grip. Bench press with proper form.

Below are three 3 close grip bench press alternatives that can be used to improve chest and triceps strength muscle hypertrophy and lockout performance. 10 bench press variations for a bigger and stronger chest. The truth is when it comes to the classic standard bench press hand placement really depends on two things.

Learn and apply these techniques to effectively develop your chest muscles. It hits the triceps dead on and targets the inner pec fibers especially well. Bench press in the power rack for maximum safety.

How to determine your hand position for maximal chest involvement. The closer your hands are together the further you have to move the bar to lock it out and complete a rep. Press the bar and squeeze your chest and tricepsthats a given.

The setup getting under the bar. The board press is a partial range of motion bench press that isolates the triceps and chest similar to the close grip bench press. But you can usually push more weight since you use a lot of chest and the bar only travels a short distance.

Set the safety pins at the proper height so they catch the weight if you fail to lift it. Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up. Arm length and shoulder health.

If your arms are shorter a grip thats too wide may put your body into a mechanical disadvantage. When you lie on the bench make sure your butt upper back and head are all in good contact with the pad. How to bench press properly for maximum chest development without injuring your shoulders and joints.

As with any lift proper starting position is imperative in performing the exercise correctly and the bench press is no different. If you try to lower to your chest youll place unnecessary mechanical stress on your elbows and wrists. Conventional bench presses have you lowering the bar to your lower chest and you may be tempted to try to do that with the close grip press.

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