Section · source pages 76
Multi-grip Bar
Source-derived benefits, banded setup, primary lifts, and odd lift for the Multi-grip Bar.
Multi-grip Bar
This is the first specialty bar you should add for benching.
Benefits
- Puts a greater emphasis on the triceps and less on the chest.
- Athletes have to work harder to hold a good bar path and keep the shoulders in a strong position at the bottom.
- Reduced loading into the shoulders and wrist for athletes dealing with injuries or returning from injury. This bar is often usable when a straight bar is not for injured or recovering athletes.
Banded Set-up
The banded setup for this is the exact same as the bench press where the bands go around the sleeves. Use ABS sleeves if you have them.
Primary Lifts
- #1 Bench Press.
- #2 Floor Press.
- #3 Push-ups (bar placed low in rack).
Odd Lift
Seal Rows.
