Barbell grip basics for bench press and squat form

Muscle & Fitness published a practical guide on barbell grip that explains how hand placement changes the movement from the wrists through the shoulders. The piece points out that grip affects wrist position, elbow path, shoulder comfort, stability, and overall form. It notes that grip choices depend on arm length, shoulder and wrist mobility, and your training goal. While the guide centers on bench press and squat, the same grip principles apply to pushing movements and bodyweight work.

Why it matters for push-ups

Push-ups rely on a stable, neutral grip. Hand position influences how your wrists stack over your forearms, how your elbows travel along your rib cage, and how your shoulders sit over your chest during the descent and press. A grip that keeps your forearms vertical or neutral reduces wrist strain and helps maintain a solid spine. Changing the width of your hands shifts emphasis between chest and triceps and can alter how quickly you tire. If shoulder mobility is limited, elevating the hands slightly or choosing a gentler incline can help you keep form intact while training through a full range of motion.

PUSHapp take

From the PUSHapp perspective, grip is a practical cue you can tune while counting reps. Use hand position as an adjustable parameter during push-ups. Keep wrists aligned with your forearms, elbows tucked toward your body, and your core and glutes active to maintain a straight line. Small changes in width or elevation can change which muscles you feel and how fast you fatigue. Track these grip tweaks next to your rep count to learn what works for you.

Try this

• position your hands so wrists stay neutral and forearms are vertical under the shoulders
• experiment with hand width from shoulder width to a bit wider and note how it affects shoulder comfort
• if you feel wrist pain, try incline push-ups or push-up bars to reduce wrist extension
• log after each set in PUSHapp which grip felt the best for form and breathing

2 min read.

Source: Muscle & Fitness. PUSHapp commentary is original and based on the public RSS summary.