Do you know what the grip of the customized bench press is? Let’s take a look at it briefly below!
The distance between the hands is less than the shoulder width is called narrow grip; the distance between the hands is the same as the shoulder width or slightly wider is called the middle grip; the distance between the hands is wider than the shoulder and two palms are called wide grip.
Grip distance is different, and the exercised parts are also slightly different. Narrow grip distance helps to develop the triceps; middle grip distance mainly develops the middle, lower middle, middle groove and part of the lower border groove on the lateral side of the pectoralis major; wide grip distance mainly develops the upper part of the pectoralis major and the middle and upper part of the lateral side The part where it connects with the anterior deltoid muscle.
Taking a flat customized bench press as an example, the following points need to be paid attention to in its preparation: the soles of the feet must be firm; the second is that the back above the back and the buttocks touch the bench surface, so that the trunk becomes a "bridge"; the third is that the horizontal bar is placed on the nipple. 1 cm above. If dumbbells are used, the bells in both hands should be parallel to the shoulders, and the dumbbells should be placed on a parallel line on the outside of the shoulders and close to the nipples.