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This could be achieved by incorporating or replacing a preferred wide grip bench press day with that of a narrow or medium grip during early preparatory phases when training volume is significantly higher.

Best hand grip for bench press. And since you want to have maximum force transfer from the arms to the bar you want to use a full grip hand closed around the bar as opposed to just holding the barbell on your fingertips. But grip the bar with your hands about shoulder width apart. Here we ll break down the four essential set ups any self respecting dench dude needs to know.

The closer your hands are together the further you have to move the bar to lock it out and complete a rep. Setup on your flat bench like you do for the regular bench press. The close grip bench presses is a bench press using a narrow grip.

But lately some lifters including the greatest bench presser of all time my client jeremy hoornstra have had greater success with a narrower grip. The wider the grip the less distance you have to push the bar to complete a bench press. Just as it is with the bench press the best position is to have the forearms directly under the barbell.

Meaning that taking a different approach to your press positioning could seriously accelerate chest development. This is why many competitive lifters pick a wide grip for the bench press. Therefore a coach or individual should utilise grip variations such as a narrow or even moderate grip bench press during training to reduce stress on shoulders and pectoralis major 2 3.

They should be over your shoulders at the top and next to you torso at the bottom. Close grip bench press.

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