Bench Press Grip: The Magic Number

**Shade** · 01:44 PM

Riporto un piccolo pezzo di un articolo di T-Nation uscito in questi giorni che mi ha lasciato un po perplesso/dubbioso dove si parla della presa nella panca piana, in particolare della sua larghezza, volevo sapere cosa ne pensate ...
Anche Ironpaolo scrisse qualcosa del genere diversi anni fa ( vi lascio anche il suo link La panca sicura | SmartLifting ) e ci si ritrova alla perfezione anche se nel suo articolo si parla di poter arrivare fino al 190% della distanza fra gli acromion senza avere problemi sulla prestazione, anzi......

Ps: Riporto solo i 2 pezzi più "importanti", per chi fosse interessato all'articolo originale basta copiare e incollare il titolo di questo thread su google

Finding Your Biacromial Distance
Simply measure the distance from the outside edge of both acromial processes. Then multiply this number by 1.5. This is how far apart you should place your hands on the bar. Grip width is taken from the inside edge of your index finger on both sides.

Numbers Don't Lie
Hand position on the bench press directly correlates with external rotation of the shoulder. There are certain positions that cause excessive stress on your glenohumeral joint. When your arm is externally rotated and abducted 90° from your body, this is an "at risk" position for shoulder injury.

When gripping the bar with a distance of 2 times biacromial width or greater, the shoulder is forced to abduct over 75 degrees. However, at 1.5 or less, shoulders are placed at the ideal 45-degree angle of abduction.

Why ideal? EMG analysis has shown that it's the angle that allows the greatest amount of force to be transferred into the bar. A lot of geared lifters adopt the ultra-wide 2 times biacromial-width (or even more) grip to shorten the bar path and to get even more help from the shirt.

However, this isn't something a raw lifter should ever do. The shirt helps protect the lifter's shoulder whereas a raw lifter's tendons and ligaments have to fend for themselves.

You've got to accept that the geared lift is a different style of pressing and isn't suitable for a raw lift! Raw lifters attempting to mimic this style, even with a severe elbow tuck, are approaching the "at risk" position and its consequences.

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Shade Moderatore Hollow Messaggi: 6,900 Data registrazione: Dec 2008 Età: 36	Bench Press Grip: The Magic Number - 01-01-2015, 01:40 PM Bench Press Grip: The Magic Number Riporto un piccolo pezzo di un articolo di T-Nation uscito in questi giorni che mi ha lasciato un po perplesso/dubbioso dove si parla della presa nella panca piana, in particolare della sua larghezza, volevo sapere cosa ne pensate ... Anche Ironpaolo scrisse qualcosa del genere diversi anni fa ( vi lascio anche il suo link La panca sicura \| SmartLifting ) e ci si ritrova alla perfezione anche se nel suo articolo si parla di poter arrivare fino al 190% della distanza fra gli acromion senza avere problemi sulla prestazione, anzi...... Ps: Riporto solo i 2 pezzi più "importanti", per chi fosse interessato all'articolo originale basta copiare e incollare il titolo di questo thread su google Finding Your Biacromial Distance Simply measure the distance from the outside edge of both acromial processes. Then multiply this number by 1.5. This is how far apart you should place your hands on the bar. Grip width is taken from the inside edge of your index finger on both sides. Numbers Don't Lie Hand position on the bench press directly correlates with external rotation of the shoulder. There are certain positions that cause excessive stress on your glenohumeral joint. When your arm is externally rotated and abducted 90° from your body, this is an "at risk" position for shoulder injury. When gripping the bar with a distance of 2 times biacromial width or greater, the shoulder is forced to abduct over 75 degrees. However, at 1.5 or less, shoulders are placed at the ideal 45-degree angle of abduction. Why ideal? EMG analysis has shown that it's the angle that allows the greatest amount of force to be transferred into the bar. A lot of geared lifters adopt the ultra-wide 2 times biacromial-width (or even more) grip to shorten the bar path and to get even more help from the shirt. However, this isn't something a raw lifter should ever do. The shirt helps protect the lifter's shoulder whereas a raw lifter's tendons and ligaments have to fend for themselves. You've got to accept that the geared lift is a different style of pressing and isn't suitable for a raw lift! Raw lifters attempting to mimic this style, even with a severe elbow tuck, are approaching the "at risk" position and its consequences. Ultima Modifica di Shade : 01-01-2015 01:44 PM.