Spreading the bar on bench press

[chubbsthedog6]

How do i do this? is it like trying to bend the bar in like a horseshoe or like trying to pull the bar apart? ive heard so many things about it and how it can really help your bench but i just cant figure it out does anyone know any videos? thanks for any help

[machorox123]

Yep just pull apart as hard as you can while lowering the bar.. A good way to practice is using just the bar with an elastic band around your wrists and then switch to light weight..your bench is gonna shoot up once yu master it.. Theres actually a good article with videos on this sight.ill try to find it

[chubbsthedog6]

ok thanks a lot man that would help a lot. so you only spread when your lowering ther bar not pushing up?

[machorox123]

A lot of people spread throughout the entire lift i spread it on the way down jus squeez tight and drive my shoulders through the bench. Try it and see wat works best for you

[borobulker]

How do i do this? is it like trying to bend the bar in like a horseshoe or like trying to pull the bar apart? ive heard so many things about it and how it can really help your bench but i just cant figure it out does anyone know any videos? thanks for any help

Try doubling a mini band around your wrists, spread across and bench.

Also... Drive off of the outside of your palms, some may spin their hands out a tad and sit the weight right at the cap of their ulna bone. This tremendously helped me. Lead with the outsides of your hands.

[chubbsthedog6]

ok ok gotcha ive been doing the band around my wrists on every set of bench except my heaviest one, im doing madcow 5x5, and its been helping a lot already

[BaDgErFaN]

I'm going to have to try the band trick, sounds like a good idea.

[borobulker]

I'm going to have to try the band trick, sounds like a good idea.

It really helped me... You may even need someone else to place your hands but try like hell to do it on your own.