Power grip on bench press and conditioning progress

Training Q&A [Moderated]
1

Hello,

Is it best to have wrists turned in when doing bench press? Also, with heart rate as a metric with conditioning…if the heart rate stays the same or drops each week that is progress?

2

You can’t turn your wrists “in” on bench press, at least that’s not what I would call it. I detail the grip for the bench press here:

If you are able to do the same conditioning piece at a lower HR, that means it is not as stressful for you anymore. You would need to go faster or longer to progressively load it.

3

I guess then internally rotate hands with bulldog grip.

4

And if one conditioning session I have certain heart rate and heart rate is same at next session, but I have gone faster?

5

Sorry, I’m not sure what this means. Can you clarify?

6

Check the video for the grip recommendation.

7

Yes so my heart rate is at some number running at a certain speed and then the next week it is at the same number, but I have gone faster in terms of speed on treadmill

8

Progressive loading is being able to do “more” (of something) under similar conditions at the same level of effort. For example, adding 10kg to your squat while performing the same number of reps, using the same ROM, and rating it the same RPE would be progressively loading the squat. Similarly, if you complete a greater distance during some duration of conditioning at the same heart rate, that would be an example of progressive loading too.