Whats the proper way to grip/hold the bar when bench pressing?

Answer 1

yopu should position yourself so that the bar is right above your eye and your hands shant be too far or too close.. just level with your shoulders..

Answer 2

Definately with thumbs on the opposite side of fingers! You may hear about some guys using a one-sided grip, but it's very unwise as this makes it far easier for the bar to roll or slip. Wrist positioning: (often overlooked) Make sure that when holding the bar, the bar is positioned at the bottom of the palm squarely over the wrist. Do not let the bar roll to the upper palms with wrists bent. Keep the wrists straight and in-line, with the weight of the bar squarely on the lower-palm above the wrist. People that let the bar rest on their bent wrists risk wrist injury. Grip width: The grip width can be varied. Generally, the closer the grip, the larger the emphasis will be on the triceps rather than the chest. Wider grips will stress the chest and shoulder more, but take care not to go wider than elbow's length. The standard grip is just inside elbow's length. Way to find your standard grip: Find the center of the bar. Put the tips of your thumbs on the edge where the knurling begins (rough part). Grip with thumbs extended. (Thumbs length from the beginning edge of the knurling.)

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Answer 3

open your hand with your fingers pointing forward & thumb pointing in the other direction... that is the measurement of how far away from the weights your grip should be.

when bringing the bar down towards you, your elbows must not go past your shoulders. therefore they should only go as far as 90 degrees, then you push upwards.

if youre a beginner, use light weights & do more sets with less reps, say 8. when you become more advanced, do 4 sets of 12 reps & slowly add more weight. dont concentrate too much on how much more weight you are adding, rather concentrate on the reps. You can damage your muscles if you add too much weight to the bar.

have a gym buddy to spot you.

Answer 4

Standard way is "shoulder" width. You can open them up wider for the biceps and chest and put your hands closer together for more workout on the tricep and arms

Answer 5

Normally it is shoulder length. But it changes according to what you are trying to achieve.

Answer 6

the pros put their thumbs on the same side as thier fingers but i think its stupid cuz u will drop it on your chest if it rolls.

Answer 7

any way that feels right for u.....if uncomfortable u are hurting urself