Technical Tip: Bench Press - Bulldog Grip


Lifters are always trying to find the 1%ers that can make the difference to their lifts.


The bench press grip is an area that is worth exploring when looking for those little golden nuggets of gains.


When benching, it's important to keep the bar stacked vertically on top of the wrist for optimum joint loading and to maximise leverages.


The bulldog grip takes it a step further by allowing you to load the weight of the bar as close to the wrist as possible - creating instant pressing efficiency.


The photo shows Vinh in the bulldog grip position. You can see his wrist is internally rotated and his finger tips are on the bar.


Here's 3 simple steps to get you in to a bulldog grip position:


1) Get your hands on the barbell.


2) Rotate the hands internally ensuring the bar is resting on the base of the palm - directly on top of the wrist joint.


3) Wrap your thumb around the bar and press the bar down into your palm with the fingers.


It will take some practice so give that a go and try and find the most optimum grip position possible. There is a fine line between too much and not enough so try and find the right balance.


Let us know how you go!

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