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  1. #1
    MS Veteran Widowmaker's Avatar
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    Squeeze the Bar Hard When Bench Pressing

    Squeeze the Bar Hard When Bench Pressing
    Crushing the bar not only makes the lift safer, it'll help you lift more weight. Here's why.
    by Travis Pollen | Today
    Bench-press
    NEW
    Tags: Tips

    Squeezing the crap out of the bar when benching works thanks to increased rotator cuff activation, better wrist positioning, and increased aggression.

    Squeezing the bar sends a signal to the rotator cuff – through a process called irradiation – to pack itself. This provides more stability to the shoulder joint, which is never a bad thing when you're trying to hoist heavy loads off your chest.

    Squeezing the bar can also help create a more beneficial wrist position. A neutral wrist can squeeze a bar much more effectively than a hyper-extended one.

    One additional benefit of squeezing may lie simply in decreasing fear and inhibition and increasing aggression. Often the value of a cue is to shift your focus to something more important. For example, you might be nervous about trying a huge weight. Focusing on squeezing the bar shifts your attention away from that fear. It's a bit like squeezing a tennis ball if you have to go through some type of uncomfortable procedure without anesthesia.
    ENGINEERED TO SPEC!!!! BUILT TO LAST!!!!


  2. #2
    MS veteran MindlessWork's Avatar
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    Nice tip I should try this next bench day when doing barbell bp. I squeeze when I am using DB's as I'd be afraid they'd slip out of my hands.
    Persistence is strength

  3. #3
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    Also try and pull the bar apart, helps get the lats activated

  4. #4
    MS veteran MindlessWork's Avatar
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    Or try to bend it.
    Persistence is strength

  5. #5
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    Yep. Also a reason why I wrap the shit out of it with wrist wraps too. Squeeze hard on every lift

  6. #6
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    I remember as I was growing up, I met a bodybuilder that owned his own gym who told me to always squeeze the bar on every exercise I do,
    that was one of his biggest things, got me in that habit ever since

  7. #7
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    i find benefit in focusing on squeezing ring finger and pinky. seems like it helps tuck elbows on descent to activate triceps

  8. #8
    Super Moderator twisted's Avatar
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    Quote Originally Posted by paramexer View Post
    i find benefit in focusing on squeezing ring finger and pinky. seems like it helps tuck elbows on descent to activate triceps
    Dude what are you looking for diggin up these old ass threads that are like 5 pages deep and years old??? ...fuckin creepy shit man
    Last edited by twisted; 03-11-2018 at 02:59 PM.

  9. #9
    Super Dupper Moderator Mighty-Mouse's Avatar
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    Quote Originally Posted by twisted View Post
    Dude what are you looking for diggin up these old ass threads that are like 5 pages deep and years old??? ...fuckin creepy shit man
    I am not going to lie I seen this this morning and tried it.... didn't make a difference to my bench.

    Still benching 135 strong


    Beer Me!

  10. #10
    Super Moderator twisted's Avatar
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    Quote Originally Posted by Mighty-Mouse View Post
    I am not going to lie I seen this this morning and tried it.... didn't make a difference to my bench.

    Still benching 135 strong
    Op is like that guy you invite/welcome in your home and he starts fuckin rooting through closets and looking under couches and shit ...shady

  11. #11
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    I’ve always tried to bend the bar when benching.

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