How to do a Thick Bar / Axle Bar Bench Press

#axle #thickbar #benchpress

The Thick Bar Bench Press will develop strength throughout your upper back, triceps, shoulders, chest, and forearms.

As a bonus, this exercise can be easier on your wrists than a traditional barbell.

Since the weight is spread out further with the thick bar, less of the weight is focused in one spot on the palm.

Thankfully, this exercise is setup pretty much the same is with the traditional bench press which you can see here:    • How to do a Barbell Bench Press  

The most important thing is the setup (body relative to the bar) and the grip (to control the weight and distribute your applied strength).

Let's check out the setup first.

To begin, make sure the bench is sturdy and flat and centered on the rack you intend to use.

You should be able to keep both feet flat on the floor when you perform this exercise. If you can't then the bench is too high and you may need to place something under your feet.

When you lay down on the bench and look up at the ceiling, your eyes should be directly under where the bar rests.

Additionally, the bar height should be about the length of your arm at the point of your wrists when you extend your arms up to the ceiling as you lie on the bench.

This setup will make sure you have enough clearance to unrack the bar, and that it doesn't hit the j-hooks once you are unracked and performing reps.

As for the bar you choose, there are several options on the market. I prefer a traditional axle bar that is one solid piece like the one from IronMind or at Rogue Fitness (https://justexercisevideos.com/recomm....

You can also use FatGripz (Axle bar adapter) if buying a separate thick bar is not a good option financially. You can buy them here: https://justexercisevideos.com/recomm...

Just make sure the gap on the FatGripz is facing to the sky or else that bar will fall through and you're gonna have a bad day.

Now you're ready to perform some reps.

Lay flat on your back and place both feet flat on the ground shoulder-width apart.

Grab the bar just outside shoulder-width to best engage the power of the upper back and triceps more so than the chest.

Avoid using a false grip (thumb and fingers on same side) unless you are comfortable with it.

Once grip is established, engage your shoulder blades by "bending" the bar forward. Your elbows will now be in the direction of your lower body.

Take in a deep belly breath, unrack the bar, and position the bar over your lower chest.

The weight should be distributed evenly in your hand and centered over your wrists. The bar should not be resting on your fingers as this will wrench your wrists and elbows.

Exhale and take in another deep belly breath to begin lowering the bar as you maintain tension on it by bending it.

Keep the forearms vertical and don't allow the elbows to bow out to the sides.

Lower the bar under control to your chest and pause briefly - avoid any bouncing.

Next, drive the thick bar back up until arms are fully extended again without disengaging the shoulder blades.

Exhale at the top and take in another deep belly breath before the next repetition.

Perform 3-8 sets of 3-8 reps.

Make sure the bar is resting securely on the rack before letting go after each set.

The Thick Bar Bench Press or Axle Bar Bench Press is a great exercise for intermediate and advanced strength training programs.

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***Here is a solid option for an American-made Thick Bar or Axle Bar: https://justexercisevideos.com/recomm...

***Check out FatGripz as an alternative or an option when you travel: https://justexercisevideos.com/recomm...