Getting your grip right is the first step to a strong and safe bench press. Learning how to hold the barbell for bench press correctly protects your shoulders and wrists while letting you push more weight. A poor grip can lead to inefficiency or even injury, so it’s worth getting this fundamental right from the start.
How to Hold the Barbell for Bench Press
This isn’t just about grabbing the bar. A proper bench press grip involves specific hand placement, wrist alignment, and tension throughout your upper body. Let’s break down the exact steps to set your grip perfectly every single time.
Step-by-Step Grip Setup
- Lie back on the bench with your eyes directly under the bar. Plant your feet firmly on the floor.
- Place your hands on the bar slightly wider than shoulder-width apart. A common cue is to have your forearms vertical at the bottom of the press.
- Wrap your thumbs around the bar to create a full grip. This is called a “closed grip” and is essential for safety.
- Before you unrack, squeeze the bar hard as if you’re trying to leave fingerprints in the steel. This engages your lats and creates full-body tension.
- Keep your wrists straight, not bent back. The bar should rest in the heel of your palm, directly over your forearm bones.
Finding Your Ideal Grip Width
Grip width changes the muscles emphasized and the range of motion. A wider grip shortens the press distance but places more stress on the shoulders. A narrower grip uses more triceps. Here’s a simple way to find your starting point:
- Use the ring marks on most barbells as a guide. These are typically about 32 inches apart.
- For a general purpose grip, place your index finger on or just outside these rings.
- Experiment in small increments to find where you feel strongest and most stable. Your forearm should be perpendicular to the floor at the bottom.
The Critical Role of Wrist Position
A common mistake is letting the wrists bend backward, which puts immense pressure on them. This can cause pain and rob you of power.
- Think about “punching the ceiling” with your knuckles. This mental cue helps keep the wrist stacked.
- The barbell should be aligned over the forearm, not back toward the fingers. You want a straight line from your elbow to your fist.
- Consider wrist wraps if you struggle with maintaining this position, especially with heavier weights. They provide support but are not a substitute for proper technique.
Full Grip vs. False Grip (Thumbless)
You might see some lifters use a “false grip” or “thumbless grip,” where the thumbs don’t wrap around the bar. This can feel more natural for some, but it comes with a major risk: the bar can roll and fall onto your chest or throat. For almost everyone, a full, closed grip with the thumb locked around the bar is the only safe choice.
Creating Full-Body Tension
How you hold the barbell is connected to your entire body. A loose grip means a loose body. Before you even unrack, follow this sequence:
- Grip the bar tightly and pull it slightly into the rack hooks. This activates your back.
- Pull your shoulder blades together and down, arching your upper back slightly to create a stable platform.
- Drive your feet into the floor and squeeze your glutes. Your hole body should be tight and ready.
Common Grip Mistakes to Avoid
Being aware of these errors will help you correct them quickly.
- Flaring Elbows Excessively: At the bottom, your elbows shouldn’t be at a 90-degree angle to your torso. A slight tuck is safer and stronger.
- Loose Grip During the Press: Maintain that tight squeeze from start to finish. Don’t relax your hands at the top.
- Shifting Grip Width Frequently: Find your width and stick with it for several sessions to build consistency and strength in that motor pattern.
- Letting the Bar Drift Toward Your Fingers: Constually check that the bar is seated in the heel of your palm.
Special Grips for Specific Goals
While the standard grip is your go-to, variations exist for different purposes.
- Close-Grip Bench Press: Hands placed shoulder-width or closer. This shifts significant work to the triceps and is a great assistance exercise.
- Wide-Grip Bench Press: Hands placed significantly wider, often with the index finger near the smooth ring. This reduces range of motion and can increase chest activation, but use caution with shoulder health.
Practical Drills to Improve Your Grip
If grip strength is a limiting factor, try these exercises on their own or at the end of your workout.
- Barbell Holds: Unrack a heavy weight (heavier than your bench press) and simply hold it at lockout for 10-30 seconds. Use a spotter or do this in a power rack with safety pins set.
- Dead Hangs: Hang from a pull-up bar for time to build general grip and forearm endurance.
- Dumbbell Holds: Hold heavy dumbbells at your sides for as long as possible.
FAQ: Your Bench Press Grip Questions Answered
What is the correct way to grip a barbell for bench?
The correct way involves a closed grip (thumb around the bar), hands just wider than shoulders, and straight wrists with the bar in the heel of your palm. Always squeeze the bar tightly.
Where should your hands go on a bench press bar?
Your hands should be placed so that when the bar is on your chest, your forearms are roughly vertical. Using the smooth ring marks on the bar as a starting point is a good tip for most people.
Is a thumbless grip on bench press safe?
No, a thumbless or false grip is generally not considered safe for regular training. It significantly increases the risk of the bar slipping and causing a serious accident. The closed grip is the recommended standard.
How do I stop wrist pain when benching?
Wrist pain usually comes from letting the wrists bend back. Focus on keeping them straight and the bar low in your palm. Wrist wraps can offer additional support and help reinforce the correct position, ensuring you maintain proper form throughout your sets.
Should I use a different grip for incline bench?
The same principles apply for incline bench press. You might find a slightly narrower grip more comfortable due to the change in angle, but the fundamentals of a closed grip and straight wrists remain unchanged and just as important.
Mastering how to hold the barbell might seem like a small detail, but it’s the foundation of the entire lift. Taking the time to dial in your grip width, wrist position, and overall tension will make your pressing more powerful and a lot safer. Start with lighter weights to practice these cues until they become second nature, then apply them to your heavy sets. The consistency will pay off in the long run with better progress and fewer aches.