The grip bar has a lot of nuances that allow you to load different parts of the same muscles. A bench press with a wide grip, for example, is considered a basic exercise, since it involves a large number of muscle groups, allowing you to raise the maximum weight in this position. But he is not the only and correct one.
Influence of arm length
Roughly speaking, there is no such thing as the only right grip on the bench press, as it will differ depending on your goals and individual characteristics.
For example, the grip width partly depends on the length of the arms.
The longer the person’s arms, the more work he will have to do to hold the neck from the chest to straight arms. The length of the hands also affects the distance between the palms when gripping. The dependence is direct - the longer the hand, the farther the brushes on the neck will be from each other.
The explanation is simple: when a person presses the bar in the classic version, he should bend his elbows 90 degrees in the starting position. It turns out that the distance between the palms clearly depends on the length of the arms from the shoulder to the elbow. The width of the chest on how the grip will be also affects, but very slightly.
Wide-grip bench presses are known, medium-grip bench presses and the last option are narrow.
Remember that the base bench with an emphasis on the pectoral muscles is made with a wide grip, the intermediate version, in which the load is distributed between the chest and arms with the middle grip, and the triceps or the inside of the chest are pumped with a narrow grip.
On a classic fingerboard weighing 20 kg there are cuts (risks) that determine the place of the index finger or any other fingers.
The width of the grip in the press is determined, firstly, by the target (which muscles you swing), and secondly, by the length of the arms. To take the bar as you really need, first use the empty bar.
With a classic bench press. Lie under the shell, position yourself on the bench so that your eyes are exactly under the bar. Now put your hands on the bar in the area of risk. Do a bench several times and determine the most comfortable position for the hands. Remember what fingers you are at risk. This will allow you to immediately start working with the shell the next time.
The risk may lie the index, ring finger or some other. Your task is to take so that your arms do not move apart, but it is comfortable to extend your elbows to the sides. For example, with a height of 187 cm, I hold the risk with my middle finger. When I get tired - nameless. For those who are lower, the risk is located under the ring finger or little finger. In general, see for yourself.
In the bench press with a narrow grip, it is important to take the bar so that the bar maintains balance and does not fall on either side. The approximate distance between the brushes is 20-30 cm. During movement, your elbows will be brought to the body. In this position, triceps work effectively, and with them the brachial muscles (deltoids), namely the front bundles. And the lower you lower the bar from neck level, the stronger the deltoids will be loaded.
Average grip is an intermediate option. The elbows are slightly retracted from the body when moving.
Outdoor and indoor grip
Usually, when they press, the athletes hold the bar in a ring, grasping them with 4 fingers on one side, and with their big fingers to meet them. This grip is safe - the bar does not slip from your hands to your chest.
There is another interesting option that can help squeeze more weight. And it consists in not placing the thumb towards the rest. That is, the neck is clasped with all 5 fingers and lies in the palm of your hand.
However, if used improperly, the bar can slip off your palms and fall onto your chest - after all, it cannot be fixed in any way, except by the bends of your palm. Therefore, if you are a beginner, open grip is not necessary. Under no circumstances should dumbbells be kept that way.
Another serious minus of such an open grip is a large load on the wrist joint, which bends strongly back so that the bar does not slide off the palm of your hand. With a normal grip, the bar is in the palm of your hand, covered on both sides by fingers. He has nowhere to roll, bending the brush also makes no sense. And in this case, the position of the neck depends on the curve of your brush.
The hands experience a similar unpleasant load, in particular, with frontal squats , when it is more convenient for a person to cross his arms, but he still holds his elbows parallel to each other.
Forward and reverse grip
Some trainers claim that the reverse grip during the press is a very cool thing, it allows you to load some top-secret sections of the pectoral muscles.
However, practice shows that athletes who use the classic bench press with a direct grip, bench press on an incline bench and dumbbell breeding at different angles, and without this achieve significant success. That is, there are no secrets.
With the reverse grip of the bar during the bench, a significant load falls on the front deltoids. These muscles are not the most durable and hardy, so to speak, due to the high mobility of the shoulder joint. And then there’s a load - you can easily get into the risk group for shoulder diseases. And this will deprive you of the opportunity to fully train.
So is it worth practicing the back grip bench press ? It’s better to tackle the neck with a classic straight grip. Safe and effective.
Neck thickness and topography
Practice shows that a thicker bar (up to certain limits) allows you to work with larger weights than a thin one. A classic 28 mm neck is much more convenient in terms of the base bench than a neck 25 mm thick. This difference is very noticeable when it comes to 100 kg or more.
The point is simple physics - a smaller area exerts more pressure under the force of gravity. The thinner the bar, the stronger it will press with the same weight on the palm of your hand, and it will get tired faster. That is, the triceps and chest thickness of the neck is indifferent. But for brushes, this option will be very important.
With horizontal bench presses, the grip does not particularly affect the effectiveness of your bench press. The convenience of the neck is more important.
A neck that can be firmly taken will be convenient. Vultures usually have a relief surface, alternating with smooth sections. Smooth areas are needed for deadlift or some other kind of exercise, where a sharp relief can hurt the skin. For the bench, the relief is a very good thing.
The smaller the relief, the stronger you need to grab the bar so that it does not slip in the hands. Additional forces are expended on this, which could help during the bench press. The operating weight immediately drops by a couple kg. Some of you may not have been aware of this.
If the neck is old and shabby, use talcum powder, magnesia, athletic gloves. Between the skin of the palm and the surface of the neck should be excellent grip.