The Football Bar
The Football Bar is one of the best specialty bars you can use for building your bench press. It places more emphasis on the triceps, making it especially useful for lifters whose arms are limiting their bench.
Grip
- Most lifters should use the widest set of handles
- Narrower grips are generally for smaller lifters or those who naturally bench with a closer grip
- Stay centered on the handles
One common mistake people make is letting the bar sit too far forward or too far back in their hands.
The correct grip
- Keep your hands centered on the handles
- Maintain a neutral wrist position
- DON'T let your wrists break backward, as this increases stress on the elbows
Before you unrack the bar:
- Lock your upper back in
- Keep your ribcage full
- Keep your elbows stacked underneath the handles
As you lower the bar, don't allow it to drift back toward your face. The elbows shouldn't shoot out in front of you. Keep the bar traveling in a controlled path over your pressing position.
You can use the football bar for bench press, overhead press, and tricep accessory work.
Used correctly, it's one of the best specialty bars for building stronger triceps, improving pressing strength, and adding variety to your training.
