what's up guys Joe Bennett Josh Vogle here with redcon1 and we're going
over some tips as far as when would you use different types of bars
so we're gonna cover again some straight bars and cambered bars trap bars safety
squat bar and specifically in this video we're gonna talk about the Swiss bar
in this case we're going to talk about just a close grip bench press so
wherever you're doing this to target a little bit more tricep so you're talking
a little bit more front delt in my opinion it can be a great exercise for
both a big problem that people have with these so people will do these over time
and sometimes they get elbow pain they get shoulder pain often that can come
from the wrist so I'm gonna have Josh demo if he's in the bottom position he
would be for a close grip bench press so elbows tuck and he looks and tries to
pronate his hand if you look at the top of his hand he cannot is not physically
capable especially this hand of getting his hands pronated to fully 180 degrees
the position he'd have to grab for a straight bar so if he did basically
what's gonna have to happen is his elbows would have to flare which in one
case is not really gonna have the goal of a closed grip press anymore but can
also sometimes while his hands are still fixed on a bar cause a lot of elbow
issues and a lot of shoulder issues so if he goes back to the same positioning
the path that he wants to be in while he's doing closed grip press if he just
takes into a neutral position here nothing is gonna change at the elbow
joint or the shoulder joint and these joints are just gonna comfortably go
where they want now so you're gonna have all the tension going where you want all
going are the triceps all go into the delts and your wrist your elbow joint
and your shoulder are gonna be happy to go along with this so he's gonna demo
what he would do here on a Close Grip press so again if you're trying to find
the grip about shoulder width is great then from there grab onto the handles
just like you would normally and from here he's gonna let his elbow stuck
right in at its side and you can see that his elbows staying directly below
his hand and he's not having any restriction when he's trying to go
through that grip that he would for a closed grip press
we're getting great here like I said a very common exercise is close grip bench
press but could also work well for incline or even high incline if the goal
is a little bit more front delts alright guys so we're gonna give you some good
options here in place of a straight bar specifically we're gonna use the
cambered bar or the EZ curl bar some people call it so straight bars can be
great variation for lots of exercises lots of guys have grown their biceps
during straight bar curls or underhand rows but for some people they're not as
good of a fit one of the most important things to check first here is what are
your hands specifically what are your wrists capable of doing so if you're
going to be doing an underhand curl or an underhand row the requirement is at
least to be able to supinate to 180 degrees so you can actually get in that
position so if we look at Josh here first you touch his elbows the position
he's going to be to curl or a row closes his hand up so we can kind of see we can
see the angle of his of his wrist here he's a good 20 30 degree short of being
able to get in the position you'd have to if he was holding a straight bar so
what happens if he jams his end on a bar basically that Jam is gonna come with elbow
issues and potentially shoulder issues and if you talk to guys that have
done straight bar curls or straight bar underhand rolls for long periods of time
that issue people tend to have is eventually they take a toll on your
elbow lots of guys tear biceps lots of people have you know tennis elbow or
golfer's elbow they're inside of the outside the elbow ends up hurting so a
really simple option is if you can just be not quite fully supinated in this
position here then they can be great options so josh is going to show
that that's basically the purpose of a cambered bar or an EZ curl bar if you
look at his hand now he's basically in that well short of fully supinated
position and he now go ahead and comfortably curl so just like you the
same way you would execute a straight bar curl and what a lot of guys don't
use this well to is this can be a great tool for underhand rows so if he just
bends over in the position he would for a barbell row he can now perform the
exact same motion again just with a cambered bar so again nothing to do with
load if you're capable of doing very heavy curls or very heavy barbell rows
fantastic stick with it but just be easier on your joints along the way it's
a subtle small change that can allow you to put all the tension where you
on your muscles and save your joints along the way alright guys so use for a
trap bar that I don't see a whole lot of people doing if we're going back to some
variations where you don't have 180 degrees of supination so again one of
the most common exercises guys do that sometimes they can't fit is that
underhand barbell row so again if you're the guy that can't
quite get all the way to 180 degrees a great option where you can actually get
in a neutral position and train that row is sometimes a trap bar so if Josh go
has goes ahead and grabs that trap bar you can see now he's got a nice neutral
grip so he's well short of his end ranges of where his body can't contract
and now we just execute the exact same way bends of the hip and rows so again
whether you're doing it more for lats or more for upper back it doesn't really
matter this is just going to let your wrist stay where it can comfortably go
which is going to let your elbows and upper arm pass a little bit more
comfortably at your side where you want them again without your elbows eating it
or your shoulders taking any of the pain
alright guys so some different bars again and when to use them we're talking
about a safety swap bar here some people call them a yoke bar depending on what
company you get it from the place for a safety spot bar is two main reasons
obviously there's a little bit more but one is if you want to reproduce
something that has more front squat like mechanics while still having the bar on
your back so again one of the issues with front squats can be whether you're
doing this kind of hang grip or you're doing a cross grip or whatever it is
sometimes it's hard to just stabilize that weight on the shoulders and then
the second reason for this can be is literally last times people have
shoulder issues so sometimes if you're competitive power lifter or anyone that
just likes the back squat your legs and lower body might have the strength but
it might just kill your shoulders and wrists to get back there if you look at
where the bar is on his back and where the weight sits if you look straight
from the side if there is weight sitting there it's basically lined up right with
this collarbone so basically the center of mass the center of gravity for those
exercises changes more like a front squat and so again the advantage of the
front squat is it's gonna be allow you to be a little bit more knee dominant
have your hips a little less involved and your body a little bit more upright
so sometimes you can actually get more out of your quads without it having to
balance or coordinate having that bar in that front rack position