ANABOLICENERGY.COM
Shifting your grip on this great dumbbell exercise from palms-forward to palmsin has ramifications you might not expect. Get the scoop! Dumbbell bench presses are a common variation of the gold-standard barbell bench press, offering a suitable alternative if you want a slightly different training stimulus. But dumbbells are harder to control than a barbell. This may reduce the amount of weight you can use, while offering a slightly longer range of motion. While most lifters do dumbbell benches with a palms-forward grip, occasionally you'll see individuals using a hammer-style grip. Are they screwing up the lift, or have they figured out a better way to do it? The answer has a lot to do with elbow position. The standard, palms-forward version of the dumbbell bench press keeps your elbows out wide from your body,
much like the barbell bench press. That elbow position focuses the move on the middle of the pectoral region as well as on the triceps and front delts.