Important details in the bench press:



Use a grip wider than shoulder width, 10 cm wide (Experiment with your grip later to see the range that works best for you.) Use a grip where the thumb is placed around the pole and not on the same page as the rest of the fingers. The latter is sometimes called suicide grip at the risk of dropping the rod through the chest, neck or face on yourself when you do not have a real grasp.

Find the grip where you are strongest and can activate your muscles in the best way. It allows you to lift heavier. How this grip looks different from person to person, and depending on what muscle groups you are dominant and in which anatomical conditions you have. Generally speaking, the smaller you are, and the more elbows pointing inward, the more stress is placed on the triceps. The wider you hold and the more elbows pointing outward, the more will be the major pectoral muscle primary in the press.

If you have long arms, people will keep wider and angled elbows slightly more outward. If you have short arms usually a narrower grip and pushing elbows are preferred. The ideal is to find a width which you can use an optimal interplay of the involved muscles. This may be experimenting through with.


Your wrists should be slightly bent. Avoid completely straight wrist as the risk

that the rod slips out of your hand increases. Bend not too much on the wrist, the weight must go through the forearm. For the wrist leads to weight burden forearm muscles and wrist instead.

This in turn, together with the placement of the bar in the palm of your hand, anywhere should be in the middle of the hand. There you have a natural support of soft tissue to place the bar on.


The most important factor for a good and loss prevention technology. Push shoulders back, as when you perform a rowing exercise, and pull your shoulder blades together. Wrap your shoulders pressed back and down when you lie on the bench. It is important that the shoulder blades are pushed backward, the risk of injury in the shoulder joint is reduced, you are more stable and more controlled pressure.


When the shoulders are packed together will automatically lower back a little to be done, the so-called bridge. Those who are not familiar with the bench press and powerlifting often react over this. It looks unnatural and often heard the claim that it would be harmful to the back. When people are on the bench as a looks not very healthy and out. But the fact is that this is done precisely to reduce the risk of injury. Above all shafts are protected by reclusive shoulders. The position protects the shoulder joint from slipping into extreme positions, breast activation becomes larger and the strength practice thanks to the slightly downward sloping angle.

The bridge further activates a muscle group, which provides increased strength development.

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