Football Bar Bench Press: Technique, Benefits, and Setup Guide

How do you bench with a football bar?

Bench pressing with a football bar, also known as a Swiss bar or multi-grip bar, involves utilizing its unique neutral or semi-supinated grip options to reduce stress on the shoulders, wrists, and elbows while effectively targeting the chest, shoulders, and triceps with enhanced stability and comfort.

Understanding the Football Bar

The football bar is a specialized barbell characterized by a series of parallel, angled, or perpendicular handles, allowing for multiple neutral or semi-supinated (palms facing each other or slightly angled) grip positions. Unlike a traditional straight barbell, which forces a pronated (palms down) grip, the football bar's design offers significant biomechanical advantages, particularly for individuals experiencing joint discomfort or seeking a different training stimulus.

Key Features:

• Multiple Grip Options: Typically offers narrow, medium, and wide neutral grip positions, sometimes with slight angles.
• Neutral Grip: Palms face each other, aligning the wrists, elbows, and shoulders in a more anatomically friendly position.
• Weight: Often lighter than a standard Olympic barbell (e.g., 25-35 lbs vs. 45 lbs), but some heavy-duty versions match or exceed standard barbell weight.
• Application: Excellent for pressing movements (bench press, overhead press), rows, and triceps extensions.

Biomechanical Advantages and Targeted Muscle Groups

The primary benefit of the football bar lies in its ability to place the shoulders in a more external rotation-friendly position, reducing the internal rotation and impingement risk often associated with a traditional pronated straight bar bench press.

Advantages:

• Reduced Shoulder Stress: The neutral grip minimizes internal rotation, alleviating strain on the rotator cuff and anterior deltoid. This is particularly beneficial for individuals with pre-existing shoulder issues or those seeking to prolong joint health.
• Decreased Wrist and Elbow Discomfort: By maintaining a neutral wrist position, the bar reduces torque on the wrist and elbow joints, making it a comfortable option for many.
• Enhanced Triceps Activation: The neutral grip, especially with narrower hand positions, naturally encourages greater triceps involvement compared to a wide-grip straight bar bench press.
• Improved Stability: For some, the neutral grip can feel more stable, allowing for better force transfer and potentially higher loads with less discomfort.
• Sport-Specific Training: The neutral grip mimics positions found in various sports, such as blocking in football or striking in combat sports, offering valuable functional carryover.

Primary Muscle Groups Worked:

• Pectoralis Major: Primarily the sternal (lower) and clavicular (upper) heads. The neutral grip can often emphasize the inner and upper chest due to the slightly different pressing angle and elbow tuck.
• Anterior Deltoid: Front of the shoulder, assists in pressing.
• Triceps Brachii: Back of the upper arm, crucial for elbow extension during the lockout phase.

Setting Up for the Football Bar Bench Press

Proper setup is paramount for safety and effectiveness, regardless of the bar type.

1. Bench and Rack Position:
   • Position the bench directly under the bar, ensuring the bar is centered over your eyes when lying down.
   • Set the safety pins in the power rack to a height that will catch the bar if you fail, typically just above your chest at the bottom of the movement.
2. Grip Selection:
   • Lie back on the bench, ensuring your head, upper back, and glutes are firmly pressed into the bench.
   • Choose a grip width that feels comfortable and allows for optimal force production. Experiment with different neutral grips (narrow, medium, wide). A good starting point is a grip that allows your forearms to be mostly vertical at the bottom of the press.
   • Ensure your thumbs are wrapped securely around the handles (thumb-around grip) for safety.
3. Foot Placement:
   • Plant your feet firmly on the floor, either flat or on your toes, depending on your preference for leg drive. Ensure they are wide enough for stability.
4. Scapular Retraction and Depression:
   • Actively retract your shoulder blades (pull them back and together) and depress them (pull them down towards your hips). This creates a stable base for your press and can help create a slight arch in your lower back, further protecting your shoulders. Maintain this position throughout the lift.

Execution: Step-by-Step Guide

Once set up, execute the lift with control and precision.

1. Unracking the Bar:
   • Take a deep breath, brace your core, and drive your feet into the floor.
   • Press the bar up off the hooks using your chest and triceps, not just your arms.
   • Move the bar carefully over your chest, stabilizing it.
2. Eccentric Phase (Lowering):
   • Initiate the descent by slowly and controllably lowering the bar towards your mid-chest or upper sternum.
   • Keep your elbows relatively tucked, consistent with the neutral grip. Avoid excessive elbow flare.
   • Maintain tension in your chest and shoulders. Do not let the bar drop or bounce.
   • Lower until the bar lightly touches your chest or just hovers above it, maintaining full control. The range of motion may be slightly less than with a straight bar due to the bar's design.
3. Concentric Phase (Pressing):
   • As the bar touches or nears your chest, immediately reverse the motion by powerfully pressing the bar back up towards the ceiling.
   • Drive through your feet and push your upper back into the bench for maximum power transfer.
   • Focus on pushing the bar up and slightly back over your shoulders, following a natural arc.
   • Squeeze your chest and triceps as you extend your arms to lockout.
4. Repetition and Re-racking:
   • Maintain control throughout the entire set.
   • Once your set is complete, carefully guide the bar back into the rack hooks. Ensure it is securely seated before relaxing.

Common Mistakes to Avoid

• Lifting Too Heavy Too Soon: While the football bar can feel more comfortable, it's still a different stimulus. Start with a lighter weight to master the form.
• Losing Scapular Retraction: Allowing your shoulders to round forward during the press negates the stability benefits and increases injury risk.
• Bouncing the Bar: Using momentum from your chest to lift the weight reduces muscular tension and increases the risk of injury.
• Inconsistent Grip: Ensure your hands are positioned symmetrically on the bar for balanced muscle activation.
• Ignoring Joint Feedback: If you feel pain in your shoulders, wrists, or elbows, stop and reassess your form, grip, or weight.

Programming Considerations

The football bar bench press can be incorporated into your training in several ways:

• Primary Bench Variation: Use it as your main pressing movement, especially if a straight bar causes discomfort.
• Accessory Lift: Include it after your primary straight bar bench press to target specific muscle groups or accumulate more pressing volume with less joint strain.
• Injury Rehabilitation/Prevention: Excellent for individuals working around shoulder, elbow, or wrist issues, allowing them to continue pressing.
• Varying Stimulus: Use different grip widths on the football bar to target the chest and triceps from slightly different angles, promoting comprehensive development.

Who Can Benefit from the Football Bar Bench Press?

• Individuals with Shoulder, Elbow, or Wrist Pain: The neutral grip is a game-changer for joint-friendly pressing.
• Athletes: Particularly those in sports requiring strong pushing or blocking movements (e.g., football players, rugby players, combat athletes).
• Bodybuilders and Powerlifters: As a valuable accessory lift to improve strength, add volume, and provide a different muscular stimulus without overloading compromised joints.
• Anyone Seeking Variation: If your straight bar bench press has plateaued or you simply want to try a new, effective pressing movement.

Safety Considerations

• Spotter: Always use a spotter, especially when lifting heavy or trying new movements.
• Warm-up: Perform a thorough warm-up focusing on shoulder mobility and activation before attempting heavy loads.
• Listen to Your Body: Pay attention to any discomfort. Pain is a signal to stop and adjust.
• Progressive Overload: Gradually increase weight, reps, or sets as you get stronger, but always prioritize form.

Conclusion

The football bar bench press is an invaluable tool for any serious lifter or athlete. By understanding its unique biomechanical advantages and adhering to proper setup and execution, you can effectively build chest, shoulder, and triceps strength while significantly reducing joint stress. Incorporate this versatile bar into your training to experience a more comfortable, powerful, and sustainable pressing experience.