Normal Grip. Dumbbell Close Grip Bench Press. Learn the pros and cons of five grip positions for holding the bar while performing the Bench Press. If youâre suffering from nagging bench press wrist pain, make sure to: Keep your wrists neutral by gripping the bar on the lower portion of your hand and not allowing your wrists to bend forward or backward during the exercise. With your hands just 10-12 inches apart, this is similar to what you'd use for the close-grip bench press during arm training. To combat flaring elbows on the Close Grip Bench, Bonvechio gives the cue of "crushing the bar in your hands and rolling your knuckles forward as you bring the bar down." When you're working out in the weight room, small changes can make a big difference. If youâre looking to fill out the top of your chest, flip your grip on the bench press, says Menâs Health Fitness Director BJ Gaddour, C.S.C.S.. STRESS. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep. The latter is the primary push for much of Steve Cook's Modern Physique training plan, for instance. This variation recruits your triceps heavily, but it has also been shown to emphasize the upper pecs well. "The Reverse Grip Bench Press is a movement that I don't recommend for beginners. Use a grip width that causes your forearms to be vertical in the bottom position of the lift with â¦ Early Specialization vs. "While I do know some extremely elite level lifters who use the suicide grip, I do not recommend it," Holdsworth says. BENCH PRESS 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Steve Cook's Modern Physique training plan, To hit triceps: close grip or reverse grip, For shoulder health: normal or close grip. Position: underhand or "supinated" grip, hands slightly wider than shoulder-width apart. Don't just get under the bar and guess where to put your hands. It offers the greatest range of motion and it works on pressing from a narrow hand position, a movement common to many sports. The close grip bench press is a core training staple that can build size and strength in your triceps and chestâbut are you sure you're even doing the exercise correctly? 2â Reach up and grab the bar with your usual close grip bench press hand position. You may have never given much thought to how wide apart you place your hands on the bar when benching, but simply moving your hands in and out on the bar has big effects. To begin this exercise, you should lay on a bench with your feet planted firmly on the ground. The thumbless grip means holding the bar with your thumbs on the same side as your fingers. The Reverse Grip Bench Press is a controversial exercise. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The barbell bench press â¦ This will help you keep your elbows under the bar and ensure a neutral wrist angle.