Is the bench press half-hold or lock-hold?

Is the bench press half-hold or lock-hold?

　　There are two ways to hold bench press! Lock grip and half-hold!

　　Many people use the half-hold method to bench press, and they feel that the half-hold force will feel a little smoother! But the half-hold seems to lack some sense of security!

　　On the contrary! Many people still choose to hold when performing bench press, and they feel that the heavy bench press is more secure! The barbell will not fall!

　　Let's take a look together

　　Lock grip

　　Grip method: Four fingers are on one side, the thumb is on the other side, and hold them tightly with both hands.

　　　Advantages: Safe, eliminating the risk of the bell rod slipping; it can withstand greater weight.

　　　Defects: When there are heavy weights, the wrist cross-section and the bell rod will inevitably form a certain angle (the palm is slightly abducted to the body side), which will lead to a certain rotational deviation of the humerus on the upper arm relative to the shoulder, which may cause a potential injury to the shoulder.

　　Half grip

　　Grip thumb and other four fingers are on the same side of the barbell rod.

　　　Advantages: Since the wrist cross-section remains in the same direction as the bell rod, the shoulder and humerus are also in a relatively natural state. Position is conducive to protecting the shoulders.

　　Half grip has an incomparable advantage over locking: Half grip can ensure that the cross-section of the forearm bone remains in line with the barbell bar, which can maximize the contact surface between the wrist and the bench rod. It is also more conducive to chest muscle contraction!

　　　Disadvantages: It is more dangerous when heavy weights and is easy to fall off; it is more pressure on the wrist.

　　Summary: Lock grip and half grip are often used in bench presses! However, it is recommended that novices (not proficient enough) should use the lock grip method! This is safer!

　　A experienced and skilled players can also use the half grip. It is a good choice! But it is safer to lock the grip when impacting heavy weights!

　　Finally! Whether you are locking or half-grabbing, your wrist must not fall off, that is, your wrist should not bend backwards, and make sure that the barbell is in a straight line with the radius and ulnar (forearm bone) to bear most of the weight of the barbell. The wrist should avoid excessively turning the wrist backwards. The wrist should be kept in a straight posture so that the force is evenly dispersed and the joints are protected.

　　Please refer to the picture above. The left side is wrong, and the right side is right.

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