Do I just bench like what comes natural to me or can doing things differently help?
My introduction to the gym was like most teenagers, I just went to the gym. After a while, I started to understand that I could branch out. In my first months of training somebody recommended that I should keep my shoulder blades down and back and to arch my back. Doing that would help prevent injuries. What was more interesting is that the next day for the first time I felt soreness in my chest. I have been benching like that ever since.
Now, my question is that maybe it helps hitting the chest more but does it save your shoulders? I honestly don't know. However, I know people say it is better but never worse to bench that way, it's something to keep in mind.
There is one thing I know that helps though. If you have shoulder problems, trying a football bar can be an immediate and effective solution, some call it a swissbar, kadillac bar, or multi grip bar. Of course, it will depend on what your problem is in the first place but giving it a shot with a reasonable weight should not hurt I guess.
Another possible solution also can help bad elbows is what is called false grip aka suicide grip. Instead of having your thumbs around the bar, you grip the bar with a "thumbless" grip. Now, they don't call it suicide grip for no reason. If the bar slips through your hands it is going down right on your face or on your neck. I definitely don't recommend it but I will say that is the only way I can bench with a straight bar because of my bad elbow.
For those of you who also bench with a suicide grip, using chalk can be a good idea as it can provide a more secure grip as well as bending your wrists back towards your head.
The way that suicide grip works for me is that since I don't have my thumb around the bar I can tuck my elbows in more comfortably. Powerlifters say you should tuck your elbows in even with a thumb-around grip but I am not super supportive of that. Sure don't flare out your elbows but continuously forcing your elbows inward while they cannot naturally get in and under the bar since your thumbs are restricting their movement can put extra stress on your elbows.
One thing to keep in mind, almost all powerlifting competitions forbid suicide grip due to safety concerns. But during training, it can reduce stress and keep elbows a little more healthy for meet day.
Please be advised that I am not a licensed medical professional or a certified fitness trainer. The information presented on this blog is solely for informational purposes and should not be misconstrued as medical advice. Before embarking on any new exercise regimen, way of performing an exercise or dietary changes, it is crucial to seek guidance from your healthcare provider. Always prioritize your physical well-being and discontinue any activity that causes discomfort or pain. This blog serves as a platform for sharing personal experiences and perspectives, not as a substitute for professional medical or fitness advice. Please exercise due diligence and consult with a qualified healthcare professional before making any significant changes to your health and wellness routine.
