Trap Bar Bench Press: Benefits, Limitations, and How to Do It

Can You Bench Press with a Trap Bar?

Yes, you absolutely can bench press with a trap bar, though it presents distinct biomechanical differences and offers unique benefits and limitations compared to a traditional barbell or dumbbell bench press.

Understanding the Trap Bar

The trap bar, also known as a hex bar, is a specialized piece of strength training equipment characterized by its hexagonal shape, allowing the user to stand inside it. Primarily, it's designed for exercises like deadlifts, shrugs, and farmer's carries, where its neutral grip (palms facing each other) and center of gravity alignment offer ergonomic advantages, particularly for spinal loading and grip comfort. Its design inherently places the hands at the sides of the body, rather than in front.

The Concept of a Trap Bar Bench Press

While not its primary intended use, the trap bar can indeed be used for bench pressing. The setup involves positioning the trap bar in a power rack or on a bench press stand, similar to a regular barbell. The lifter lies on the bench, grips the neutral handles, un-racks the weight, and performs the pressing motion. The feasibility largely depends on the specific dimensions of the trap bar (some are too wide or have handles that are too low/high for comfortable benching) and the rack setup.

Biomechanical Differences from a Barbell Bench Press

Using a trap bar for bench pressing introduces several key biomechanical distinctions:

• Neutral Grip: The most significant difference is the neutral grip, where your palms face each other. This contrasts with the pronated (overhand) grip of a traditional barbell bench press.
• Shoulder Joint Stress: The neutral grip often places the shoulders in a more externally rotated and abducted position, which can be less stressful on the anterior capsule and rotator cuff. This makes it a shoulder-friendly alternative for individuals experiencing pain or discomfort with traditional pressing.
• Elbow Path: With a neutral grip, the elbows tend to tuck closer to the body, leading to a more direct, triceps-dominant pressing path.
• Forearm Position: The forearms remain more vertical throughout the movement, reducing wrist deviation and potentially improving comfort for some.
• Pectoral Activation: While the pectoralis major is still the primary mover, the neutral grip and tucked elbow path may slightly alter the emphasis on different fibers of the pecs and could lead to increased relative activation of the triceps and anterior deltoids compared to a wide-grip pronated bench press.
• Range of Motion (ROM): Depending on the trap bar's design, the bar may contact the chest or the sides of the body before a full, deep stretch of the pectoral muscles can be achieved. This can slightly limit the bottom-end ROM compared to a barbell or dumbbells.
• Stability: The central loading of the trap bar can feel more stable for some, similar to a barbell, while others might find the wider frame less intuitive initially.

Potential Benefits of a Trap Bar Bench Press

Incorporating the trap bar into your pressing routine can offer several advantages:

• Reduced Shoulder Strain: As noted, the neutral grip is often more comfortable and safer for individuals with pre-existing shoulder issues or those looking to minimize strain on the shoulder joint.
• Novel Training Stimulus: It provides a unique variation that can help break plateaus, challenge muscles in a different way, and add variety to a training program.
• Enhanced Triceps and Anterior Deltoid Engagement: Due to the more tucked elbow path, it can be an excellent accessory lift for building strength in the triceps and anterior deltoids.
• Improved Grip Comfort: For some, the neutral grip handles are simply more comfortable to hold, reducing wrist discomfort often associated with straight bar pressing.
• Transferability to Sports: The neutral grip pressing motion can have good carryover to specific athletic movements involving pushing with a neutral hand position.

Limitations and Considerations

Despite its benefits, the trap bar bench press also has limitations:

• Limited Pectoral Stretch: The design of most trap bars means the bar itself may hit the chest or the sides of the body before the pectorals reach their maximal stretch, potentially limiting hypertrophy stimulus for the pecs compared to a full-ROM barbell or dumbbell press.
• Equipment Suitability: Not all trap bars are ideal for bench pressing. Some are too wide, too heavy, or have handle positions that are awkward for a supine press.
• Spotting Difficulties: The unique shape of the trap bar can make it more challenging for a spotter to effectively assist if the lifter fails, especially if they are not familiar with the setup.
• Loading Logistics: Loading and unloading plates can be slightly more cumbersome than with a straight barbell due to the hex shape and the position of the plate sleeves.
• Less Specific for Powerlifting: For powerlifters, it's not a direct substitute for the competition-specific barbell bench press, though it can serve as a valuable accessory lift.

Practical Application: When to Consider It

The trap bar bench press is best viewed as a valuable accessory lift or a primary pressing option for specific populations, rather than a direct replacement for the traditional barbell bench press. Consider incorporating it:

• If you experience shoulder pain with traditional barbell bench pressing.
• As a variation to add novelty and stimulate muscle growth differently.
• To specifically target triceps and anterior deltoid strength in a pressing movement.
• For athletes who need to develop neutral grip pushing strength.
• As part of a deload or recovery phase where less joint stress is desired.

Proper Setup and Execution

To perform a trap bar bench press safely:

• Use a Power Rack: Always perform this exercise within a power rack with safety pins set appropriately.
• Bar Positioning: Position the trap bar on the uprights or a bench press stand at a height that allows you to un-rack and re-rack comfortably.
• Grip: Lie on the bench, center yourself, and grip the neutral handles firmly.
• Execution: Un-rack the weight, control the descent to your chest (or as deep as the bar allows), and powerfully press the weight back up. Maintain a stable body position and controlled breathing.
• Spotter: If lifting heavy, ensure you have an experienced spotter who understands how to assist with a trap bar.

Conclusion

The answer to "Can you bench press with a trap bar?" is a definitive yes. While it's not a conventional exercise, it's a perfectly viable and often beneficial alternative or accessory movement. By understanding its unique biomechanics, especially the neutral grip and altered shoulder mechanics, individuals can leverage the trap bar to reduce joint stress, add training variety, and target specific muscle groups effectively. As with any exercise, proper form, appropriate loading, and listening to your body are paramount for safe and effective training.