Bench press, handle, wide grip
Chest
Description
Bench press with a wide grip on the machine handles. The independent handles provide a natural range of motion, emphasizing the outer pectoralis major and anterior deltoids while reducing shoulder joint stress.
Execution technique
1. Set the machine handles at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the handles with a wide overhand grip, hands well outside shoulder width, elbows flared at roughly 90° to the torso.
4. Press the handles outward and upward to the target position, applying maximal isometric force.
5. Allow the handles to follow a natural arc and keep shoulders pinned to the bench throughout the hold.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the handles with a wide overhand grip, hands well outside shoulder width, elbows flared at roughly 90° to the torso.
4. Press the handles outward and upward to the target position, applying maximal isometric force.
5. Allow the handles to follow a natural arc and keep shoulders pinned to the bench throughout the hold.
Breathing
Inhale as you lower the handles to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Use the independent handles to find the most comfortable pressing arc. Focus on squeezing the outer chest at the hold position.
Contraindications
Not recommended for individuals with shoulder impingement syndrome or rotator cuff injuries.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.48% |
| Tech coefficient | 0.95 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.48 (Chest)
- ktech = 0.95