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🚨 HOW TO BENCH PRESS & 3-TIPS GUIDE👇
🔥 BENCH PRESS GRIP
Avoid injury by this simple fix.
✅Place the back so it’s inline with your forearm.
To get it perfect, I have my hands slightly pointed outwards which makes the bar sit nicely.
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✅ What you need to know:
- A lot of shoulder injuries result from raw (no bench shirt) lifters trying to emulate the style of geared lifters.
- Raw lifting and geared lifting are two different lifts and need to be treated as such.
- Using the ultra-wide grip used by geared lifters can lead to stagnation and possible injury.
- Optimizing your grip for a raw press will not only lead to a greater press, it’ll keep you on the bench and off the therapy table.
- Simply measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.
- At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.
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🚫DO NOT place the bar so it’s putting a lot f pressure on your wrists.
🔥 CLOSE GRIP BENCH PRESS
Are you doing these right ?
| ✅Correct bar path | ❌Bar path over neck |
| ✅Using a false grip | ❌hands too close |
| ✅flexing triceps on contraction | ❌using incorrect bar grip |
| ✅hands in correct position |
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✅ HOW TO:
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- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart.
- They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.
- Brace your core and squeeze your shoulder blades together to stabilise your body. Lower the bar slowly and press up powerfully.
- Then bring the bar back down towards your sternum. Keep your elbows close to your sides to emphasise your triceps and don’t arch your back.
This is an exercise that should be done with a spotter handy, especially if you’re new to the move, but if you are flying solo make sure you use a considerably lighter weight.
🔥 CHEST TIP – BAR PATH
✅ I know it seems simple but some people are not sure where the bar should start and finish.
✅ I should be basically in line with your nipple. As the diagram explains, having it over your neck can lead to serious injuries.
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