Bench Press and Dips

Strength Workout (SWOD) A. 4 x 3 (65, 70, 75, 85) Bench Press A2. 4x 8 KB bent over row row geraldine

Three things must be happening with the hands and wrists to optimize Bench Press performance. They are:

  • Keep the wrists in a straight line
  • Grip the bar as tight as humanly possible, and
  • Try to spread the bar apart

What many coaches fail to address, however, is where to place the bar within our hands and where most of the pressure should be felt.


I’m of the opinion that the weight of the bar should be felt on the outermost portion of the palm; beneath the pinky and above the wrist. Louie Simmons originally gave me this advice during my time training at Westside Barbell and I saw immediate results.


I’m not sure why it works so well but, if I had to guess, I’d assume that by pressing through the outer aspect of the hand it’s easier to “spread the bar apart” and generate more force directly into the bar.

Workout of the Day (WOD) 20-15-10 Strict Chin Ups Dips Abmats w/ Plate Push to Ceiling (45/25) Chin Ups at CrossFit Tidal Wave ]]>

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