06/08/2020
BAR PLACEMENT TIP FOR BENCH PRESS‼️
Ideally, you want to place the bar across your PROXIMAL TRANSVERSE CREASES such as the picture on the top left and bottom right with the checks✅ this could help minimize or prevent future wrist pain and eliminate some of the power you’re being cut from 🔪
The reason why thumbless grip folks find their bench to be stronger at times is due to the bar being closer to the heel of the palm✋🏽. Gripping the bar lower⬇️ on your palm instead of higher⬆️ towards the fingers will minimize your wrists from rolling backward.
Rolled back wrists could effect leverages/ power transfer. Try to have the bar rest closer to the wrist so it's neutral↕️. This way the bar is directly above the elbow.( picture on bottom left) allowing more force transfer.
Rolled back wrist increases the leverages we must overcome to complete the lift due to the moment arm increase between the bar and wrist. This typically directly translate to a decrease👇🏽🙁 in efficiency🔋 and thus less weight will be lifted.
Therefore, In order to minimize any moment force on the wrist joint, the bar must be placed as close as possible to your wrist (lower palm). So the bar can be directly over it. Allowing a vertical relation between the wrist and elbow.
I hope this is helpful for plenty of you who have a hard time with the bench press. Please tag a friend this might help 😎