Theres been some debate about were my hands should be on the bar when bench pressing. I usually put my pinkys on the rings on the bar but my friend who is a football player says that my hands are too far apart. And and sort of agree my wrists usually bend and I have wrist pain from time to time what do you think.
Elbow position is more important than hand position. If your elbows are positioned right, your hands will naturally follow. Here is a quote from Powerlifter Dave Tate: 5. Keep the elbows tucked and the bar directly over the wrists and elbows. This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an elbows out position. The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press. To get the rest of this article go to the technique section of the website listed below. Good luck!
the closer the hand placement the more it works the triceps if it is far away it will work the shoulder muscle they both work the chest real good i try to keep mine in between
The closer to the center your bench press, the more it focus on the chest and triceps. The further away you focus on the chest and shoulders. Cheers!
i could test with the grip, progressively going from narrow to huge. Which ever you sense maximum valuable with, is in all probability your acceptable hand place. to illustrate, thoroughly heat up and then choose for a weight you're able to do 12 reps with. Do 4 reps with a narrow grip, relax 3 minutes, advance your width by a million.5 inches do yet another 4 reps and save on doing this until it gets too huge to bench good.
i put my thumbs where the smoothe is
