When bench pressing, keep your hands at the same width as your shoulder-blades when the bar is resting on your chest. For a narrower grip, place more of your fingers below the weight stack and away from the barbell; for a wider grip, use more of your fingers above and near to the weight stack.
If you’re using straps that attach around your shoulders, adjust them so they touch just below where one shoulder meets another—this will help maintain balance while performing reps (keep in mind: if you have wide shoulders or hips, this might not be possible). Touching only part of the barbell with each hand can lead to fatigue and decreased performance over time
Where Should Bar Hit Chest On Bench Press?
If you are looking to increase your bench press strength, using narrower grip might be a better option for you. Wider grip positions allow the barbell to touch more of your chest during the lift.
Experiment with different grip widths and see which one provides the most resistance while keeping your shoulder joints positioned in their correct positions on the bench press machine.. The ideal gripping position is where the barbell touches only part of each shoulder blade – this will maximize muscle recruitment and Bench Press performance.
Where The Barbell Touches Your Chest During The Bench Press
Place the barbell on your chest at about nipple level and ensure that it is in line with your shoulder blades. Grasp the barbell with an overhand grip, making sure to keep your elbows close to your body and pull the weight up towards your shoulders.
Pause for a second before lowering the weight back down to the starting position – this will help you maintain tension on all of the muscle fibers working together during this exercise. When performing bench press variations, make sure not to lift too high off of the ground or you’ll risk putting unnecessary stress on your lower back and knees – instead focus on using good form and keeping those joints stable.
Make gains by gradually increasing both repetitions as well as weight through progressive overload – don’t be afraid to experiment in order to find what works best for you.
Narrower Grips: Lower Barbell Touching Area
To get a narrower grip, move the barbell away from your chest. This will reduce the amount of contact area between you and the weight stack. The thinner grip also puts less stress on your wrists and forearms, making it easier to maintain form throughout your set.
Narrower grips are best for those who want to squeeze as much out of their bench press workout as possible without causing injury or pain. You can experiment with different hand positions until you find one that works well for you-and leaves you feeling confident while training.
Wider Grips: Higher Barbell Touching Area
Wider grips on the barbell will allow you to touch the weight more centrally, increasing your chances of success when performing bench presses. The higher area that wider grips cover means you can target your chest more effectively and avoid injuring other body parts in the process.
Gauging where exactly to place your hands is key for maximizing results with bench press workouts; choose a grip that feels comfortable but challenging as well. If you find yourself struggling with this exercise, consider switching to a narrower grip which puts less stress on your wrists and forearms while lifting weights overhead.” A wider bar gives you better leverage so make sure to use it.
To find the bar’s center of mass, you can use a weight plate or stability ball to help position yourself in the same spot every time. Once you have located the bar, hit it on top of your chest with an even force relative to your bodyweight.
I am a supervisor at The Wright Fit, and I am always looking for ways to help my team members grow and develop. I have been in the fitness industry for over 10 years now, and I love it.
I started out as an aerobics instructor in 2008, then became a fitness specialist, and finally became a personal trainer. In the past few years, I have been focusing on strength training and functional movement.
I have been teaching classes at The Wright Fit since 2016.