Bench press grip

Bench press grip is crucial to which part of your body you are trying to isolate.  To isolate the chest the best you are best opting for a grip which keeps your forearms at 90 degrees as you come down.  If you place your hands closer together it will take away from working the chest to working the triceps more.  To really isolate the triceps whilst performing a bench press keep your elbows tucked into your side as you come down.  You can opt for a wider than the standard 90 degree grip as you may find this hits the chest more however this can easily lead to injuries and if you can’t feel it on your chest much in this position try barbell bench press to neck.

As for your hand grip, make sure you always grip the bar low in your hand to avoid wrist pain, this is where most people go wrong.  The image on the right above is the correct grip, you can see the incorrect grip in the left picture will lead to wrist injury as the hand is bent over putting excessive force on the wrist joint.