Press Grip

Muscle Groups Involved

Forearms - Flexors - Primary
Forearms - Extensors - Primary

Highlights

Place the bar across the heel of your palm.
The bar will sit diagonally.
Wrap your fingers and thumb around the bar. You may not be able to reach all the war around in this position.
Flare your elbows to get a better diagonal grip before pulling it in tighter.
Line the bar up with your forearm ones. Keep your wrist neutral or only slightly extended.

Description

The Press Grip is a standard grip used on dumbbells, barbells and kettlebells to center the weight in your hand in a way that is safe and efficient for pressing. To perform the Press Grip the wris

The Press Grip is a standard grip used on dumbbells, barbells and kettlebells to center the weight in your hand in a way that is safe and efficient for pressing. To perform the Press Grip the wrist stays neutral or only slightly extended, no bending way back. The bar should sit directly over the forearm bones, not in the fingers or too deep in the palm. The bar lies low in the palm, just above the heel of the hand, and directly over the radius and ulna. This keeps the force transfer efficient. Remember that you always want the bar over bones so that it is supported. Use a full grip, with your thumb around the bar. This improves stability and safety.

Common Mistakes

Do not take the grip that allows your fingers to wrap as far as possible ar

Do not take the grip that allows your fingers to wrap as far as possible around the bar. Depending on the size of your hands, you may not be able to wrap your fingers entirely around the bar as it will sit more diagonally than it would if you were holding it like a broomstick. Do not extend or flex at the wrist.

Pro Tips

By flaring your elbows you can get a better grip because it places the bar

By flaring your elbows you can get a better grip because it places the bar across the entire heel of your palm. Start gripping with your elbow flared and then bring your elbow in after making your grip to pull it in tighter.

Purpose

The press grip is a good grip for bench presses or any type of overhead pre

The press grip is a good grip for bench presses or any type of overhead press as it increases stability across the wrist. It is a safe choice for pressing as it lines up the force with your bones stacked preventing compression of the wrist bones (carpals) due to excessive extension or flexion.

Form

The bar will be slightly diagonal in your hand, placed across the bottom of

The bar will be slightly diagonal in your hand, placed across the bottom of the heel of your hand.