squeezing the bar in the bench press

[jsp16]

ok guys....so by squeezing the bar...does it mean to squeeze with just your grip strength? OR do you squeeze with the grip as well as the arms.....as if you're flexing your biceps?

Because all I do is squeeze the bar with my grip strength and without flexing the arms......i dont know if thats how your supposed to do it

[cdurflinger]

ok guys....so by squeezing the bar...does it mean to squeeze with just your grip strength? OR do you squeeze with the grip as well as the arms.....as if you're flexing your biceps?

Because all I do is squeeze the bar with my grip strength and without flexing the arms......i dont know if thats how your supposed to do it

Squeeze the bar with your arms, act like you are trying to choke it. This will activate the triceps more and help you with a stronger bench press. You should feel your tricep contract either way but if you focus on activating that tricep you will see better results.

[jsp16]

Squeeze the bar with your arms, act like you are trying to choke it. This will activate the triceps more and help you with a stronger bench press. You should feel your tricep contract either way but if you focus on activating that tricep you will see better results.

I just grabbed my empty bar and acted like i was choking it...yea i feel the triceps tensing up when i do it?

Does squeezing the bar with the arms help u lift the weight up better?

[Icpowell]

You're overcomplicating things.

[jsp16]

wow when i do the choking thingy lol....i feel lot of tension in my chest, back and shoulders.........thank you so much

[CannonballT]

You're supposed to try and pull it apart.

[MuscleMorse]

I definatley notice that when I squeeze the bar it increases my strength, also sqeezing my ass cheeks together helps.

Pulling the bar apart seems to weaken my bench, maybe my triceps are weak.

[Xuaxace]

You're supposed to try and pull it apart.

this


your hands should go numb white. This goes for pretty much any movement that involves gripping something, squeezing hard stabalizes and takes slack of the arm. Any shift in the bar position would be extremly detrimental to strength output.

I kinda see it as worn suspension bushes on a car.

[magic15]

I also like squeezing the bar really hard. If on my last rep of my final set and its a really tough rep i put everything into thinking in my head.. grip that bar as tight as you possibly can and I always get more strength from the grip

[ironwill2008]

ok guys....so by squeezing the bar...does it mean to squeeze with just your grip strength? OR do you squeeze with the grip as well as the arms.....as if you're flexing your biceps?

Because all I do is squeeze the bar with my grip strength and without flexing the arms......i dont know if thats how your supposed to do it

From Tate and Wendler:







Dave Tate

Squeeze the barbell and try to pull the bar apart! Regardless of the lift, you have to keep your body as tight as Monica Brant's behind. You'll never lift big weights if you're in a relaxed physical state while under the barbell. The best way to get the body tight is by squeezing the bar. We've also found that if you try to pull the bar apart or "break the bar," the triceps seem to become more activated.
-Dave Tate



Step 4: Grip the bar tight

"Squeeze the **** out of it," Tate says. This will activate all the muscles in your hands, forearms, and triceps, and reinforce the tightness from your lower body and torso to the bar. "You should be pretty damned uncomfortable
-Dave Tate

From Wendler:

Squeeze the bar – You must squeeze the bar as tight as possible when benching. This should be done on every attempt.-Jim Wendler