October 28, 2023 3 min read
The bench press is a mainstay in the world of weight lifting and bodybuilding. It is an excellent exercise for building strength and muscle mass, especially in the chest, shoulders, and triceps. However, many lifters struggle to make progress on their bench press as they reach more advanced levels of training. One solution to this problem is to use a hex bar when performing the bench press. The hex bar, also known as a trap bar, allows the lifter to lift more weight while reducing the strain on the wrists and shoulders. This article will discuss the benefits of using a hex bar for the bench press and offer tips on how to optimize your form to get the most out of the exercise.Shop The Collection: Barbells
A hex bar is a type of barbell that is shaped like a hexagon. The hex bar has two handles at either end, which are slightly higher than the center of the bar. This design allows the lifter to stand inside the bar, rather than in front of it like with a traditional barbell. The advantage of this is that the lifter can maintain a neutral grip throughout the lift, which reduces the strain on the wrists and elbows. In addition, the hex bar allows the lifter to keep the weight closer to their center of gravity, which makes it easier to maintain proper technique during the lift.Shop The Gear: CAP Barbell Olympic Trap Shrug Bar, $90.99 USD
Using a hex bar for the bench press offers several advantages over using a traditional barbell. First, the hex bar allows the lifter to lift more weight. Because the weight is held closer to the lifter’s center of gravity, they can generate more force without having to use momentum or cheat their way through the lift. This makes it easier to build muscle and strength. Additionally, the hex bar reduces the strain on the wrists and elbows. Because the handles are slightly higher than the center of the bar, the lifter can keep their wrists in a neutral position throughout the lift. This reduces the risk of injury and allows the lifter to focus on contracting the chest and triceps instead of gripping the bar.
Now that you know the benefits of using a hex bar for the bench press, let’s take a look at how to optimize your form for maximum results. The first step is to set up the bar correctly. Make sure the handles are at the same height and that the weight plates are evenly distributed. Also, make sure to position the bar so that it is directly in line with your chest and shoulders. This will ensure that you are able to generate maximum force while keeping proper technique.
Next, you need to focus on your form. Make sure to keep your feet flat on the floor and your back firmly planted against the bench. You should also keep your hands shoulder-width apart and your elbows tucked in close to your sides. This will help you to generate more power while reducing the strain on your wrists and shoulders. Finally, make sure to drive your heels into the floor and explosively press the bar off your chest. This will help you to maximize the amount of weight you are able to lift.
The hex bar can be a great tool for improving your bench press. By using a hex bar, you can lift more weight while minimizing the strain on your wrists and shoulders. Additionally, the hex bar allows you to keep the weight in line with your center of gravity, which facilitates proper technique and maximizes the amount of weight you can lift. However, it is important to focus on proper form and setup when using the hex bar for the bench press. By following these tips, you can easily improve your bench press and take your training to the next level.