Correct grip for bench press
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Hand positioning during the bench press can not only influence how effectively you lift the barbell, but also how pain-free and safe your wrists are.
First, I recommend using a closed grip, meaning your thumb should be wrapped around the bar – this will prevent you from snapping the barbell.
Second, your wrist should be neutral, meaning the bar should rest on the base of your thumb, preventing your wrist from falling.
This grip will ensure optimal force transfer from your body to the barbell, minimizing the risk of injury.