T Nation

Bench Press and Wrist Position


I've heard that a neutral grip while pressing is healthier for the shoulders. However, I press with a barbell, not a swiss bar. Would setting the arms in a neutral grip position and then rotating the wrists alone so that they grip the bar the "normal way" be harmful to the wrists? I'm a little worried that I've never heard of this.

I hope that was clear. Thanks.


As far as I know, no humans are capable of "rotating their wrists" as you put it. The wrist is a saddle joint incapable of rotating. If you mean rotating your forearms so you can grip the bar? Well... I think that's what everybody does.


wait, what?


This would be physically impossible.


You could just try benching with one of these


I didn't mean to write wrist last night. Sorry about that. It was a long day... But my point is that you can turn your hand by rotating at the elbow and also keep your shoulder in a neutral position. So why would you need a swiss bar to keep your shoulders neutral? Is the elbow weaker when it's rotated like that? As you can tell, this is just a bit difficult to explain. Hopefully that was clearer. Thanks for your time.

Thank you for the link, inkaddict.


I'm still totally confused what you are talking about. Supinating/Pronating your forearms will have an effect on your shoulder girdle though. Muscles that attach at the elbow also attach at/near our shoulder girdle. Either way, your question still really makes no sense.


I don't think I can communicate this with text and it's probably unimportant. Thanks for trying to help, though. I appreciate it.




I think he's trying to describe tucked elbows benching.


I really don't think it's important. But if you want, I can make a video.

Hilldog, I don't think so, but I don't really know much about all this.

I really appreciate everyone's interest and help.


I for one would love to see a video of this.


What about reverse grip benching?


Someone smarter than me should chime in, but even though you can't FEEL your shoulder moving while you rotate your forearm like that, the fact is if you were to bench and try to do that, your shoulder WILL rotate. It's just how your body works. What you seem to be trying to do is rotate only at your elbow to take the stress off of your shoulder, right? I dunno if that's possible. What you should do it try to tuck your elbows in, control them flaring out, and use your lats while benching so your shoulder tracks in the best way possible. This is the powerlifting forum so nobody cares how big your arms are. I think you're considered "skinny" until you hit 250+lbs


Thanks for the help! That answers my question very well.