Martial Arts- 5 Different Bench Press Grip And There Benefits
Are you a martial artist who wants to get the most out of your bench press routine? Self Defense Classes in Maryland schools let their students know that if they are ready for a change up the solution is pretty simple; just change the grips on the barbell. The barbell grip you use determines what muscles you use. There are 5 different ways to grip the barbell. Each different grip has it’s different benefits. A couple of the grips may seem uncomfortable to hold at first, but that shouldn’t mean that you stop trying to do it.
One of the grips you can do is the wide overhead grip on the barbell. To do the wide overhead grip you need to place your hands twice shoulder-width apart. Your hands need to be positioned with your palms facing toward your feet. The benefit to this grip is that it works out the lower chest more than any other grip.
The second grip you can do is the medium overhead grip on the barbell. This grip is just beyond shoulder-width apart. Your hands need to be positioned with your palms facing toward your feet. The medium overhead grip is the grip that people natural use because it is comfortable. When you lower the barbell toward your chest your elbows will bend 90 degrees before pushing back up. The triceps are emphasized with this grip, more so than the wide overhead grip. Maryland BJJ schools that teach Brazilian jiu-jitsu like this grip because when you are on your back and your opponent is on top of you so you have to do a bench press motion to get them off of you.
Thirdly is the narrow overhead grip. This grip is exactly shoulder-width apart with your palms facing toward your feet. Because of how narrow it is it may be uncomfortable. The triceps are worked out well with this grip because of how narrow it is.
The fourth grip on the barbell is the medium underhand grip. This grip is slightly wider than your shoulders. Unlike the medium overhead grip this grip requires your palms to be facing toward your face. This grip works out the biceps the most.
The fifth grip is the wide underhand grip. Your hands will be placed twice the shoulder-width apart on the barbell. When you use the underhand grip your palms face your head. Maryland Jujitsu schools recommend this grip because it works out the upper portion of your chest the best.
