Let’s analyze how to perform the Bench Press with hands together to train your pectorals, plus some training tips to take this exercise to its maximum level.
In a previous report we presented the classic flat bench press, so today we continue with a similar exercise to exercise our pectorals, it is the flat bench press with hands together.
It is basically the same exercise as the previous one, the only difference is that the grip is much narrower.
Now, you will wonder why we do not put everything together as if it were a variant of the previous one, right? It is that in this way we work a critical area, and very important, for what are the pectoral exercises.
Adding this type of press to our gym routines we can mark the area of the sternal groove, which is the groove that is at the level of the sternum and divides the pectorals in two.
That is, it will help us define and shape the chest, not directly since this area is not muscle but when developing the pectorals as a whole it is easier to notice the sternal groove.
Even a variant for this exercise is to do it keeping the elbows apart, with which we move a little effort from the center of the pectorals to the triceps.
HOW TO PERFORM THE FLAT BENCH PRESS WITH HANDS TOGETHER?
- We lie on a flat bench, taking into account to keep the buttocks supported on it and the feet on the floor.
- We take the bar in pronation and in this case, we maintain a separation of arms of between 15 and 40 cm, depending on the flexibility of the wrists.
- We breathe in and lower the bar to the chest while still controlling the movement.
- To finish the movement, we extend our arms and exhale.
TRAINING TIPS FOR APPLYING TO THE PRESS WITH HANDS TOGETHER
Let’s see a few general tips to make correct use of the technique in this exercise for pectorals and triceps.
First of all, as with all variants of the chest press, whenever we use a very high load it should be lifted with an observer present in case something goes wrong.
Make sure to lift and lower the weight in a constant and controlled way, without making any type of bounce when raising the bar to the maximum.
Don’t let the bar descend too fast, again, control the movement.
Avoid putting your hands together too much as they can put too much tension on the wrists, the ideal is to look for a position that is comfortable for you and at the same time feel the effort in the pectorals, not in the triceps.
This exercise can also be performed with an EZ bar using the inner handle, and can even be performed with dumbbells, in which case the palms of the hands should be facing each other.