- Swiss bar is an excellent alternative to traditional bench press, with less injury risk.
- Many fitness trainers and coaches prefer swiss bars for tricep workouts.
- You can do a bench press, deadlift, inclined press, and multi-grip press with a swiss bar.
- A swiss bar is versatile gym equipment that is safer and effective.
If you are a fan of the bench press, you are probably always looking to improve your lifting form and target specific muscles.
Bench-pressing with a standard bar is a great way to build strength, but there are limited ways to bench press.
Doing bench presses with a regular bar is also risky because you turn your wrists while gripping the bar.
You are not likely to get injured if you have a good bench press form, but there is still a risk.
One of the best ways to go around this problem is to bench press with a Swiss bar.
A Swiss bar has varied grip positions that allow you to place your hands where the palms face each other.
It gives you a better grip and makes it easier to bench press.
The Swiss bar allows you to keep your elbows tucked in while bench pressing.
It creates more stability from the shoulder to the rib cage, making it better at preventing injuries.
Athletes and power-lifters often use the Swiss bar as it helps them work out specific muscles.
Depending on which muscle group you want to target, you can grip it from a narrow or broader position.
Most fitness coaches will recommend doing the Swiss bar bench press for improving the triceps.
If you are interested in which exercises you do with a Swiss bar, here are some recommendations:
1. Swiss Bar inclined press
Doing an inclines press with a Swiss bar is an excellent calisthenics exercise.
If you are looking to develop your shoulder muscles, then you should do this exercise daily.
Doing an inclined press with a Swiss bar is much more versatile.
You can experiment with different grip lengths for varying levels of difficulty.
If you want to replace the other barbell incline press, try the Swiss bar incline press instead.
2. Swiss bar bench press
The Swiss bar bench press is the most common exercise done with a Swiss bar.
The technique is almost the same as a regular bench press.
The exception is that you will grip the bar differently with a Swiss bar, which helps target the triceps instead of the biceps.
You can also experiment with different grip lengths to see which is more comfortable.
3. Swiss bar deadlift
Doing deadlifts is part of most people’s lifting routine.
Whether you are a professional power-lifter or you just want to test your strength, doing a deadlift is a fundamental exercise.
Most people will not do a deadlift with the Swiss bar.
However, if you want to try it out, then there is no harm in doing so.
Just make sure to lift less weight than you would with a regular deadlift and maintain the proper form to prevent injuries.
4. Other multi-grip bar exercises
There are multiple other exercises that you can do with a Swiss bar.
Typical exercises include the clean and press, front raises, triple grip triceps extensions, and other joint gym exercises.
Before trying out a new exercise with a Swiss bar, consult your trainer to learn the proper form first.
Whether using a Swiss bar or a regular bar, maintaining good form should be a priority.
Swiss bar vs. Straight bar bench
You may be wondering why use a Swiss bar when you can just do the regular bar bench press?
There are several benefits that the Swiss bar has over a traditional bar for bench pressing.
Firstly, the grip allows the palms to face each other, placing less strain on the shoulders.
It makes it much safer than the regular bar bench press.
Secondly, your elbows will be tucked in when using the Swiss bar.
It is excellent for activating the triceps.
If your triceps are not getting more significant from regular bench presses, then try the Swiss bar bench for some time, and you’ll see the results.
There is one downside when it comes to using a Swiss bar for bench pressing.
You won’t be able to lift as much with the Swiss bar s compared to the regular bar.
It has to do with the grip position, and the shoulders are used more in regular bench presses.
Benefits of the Swiss Bar
1. Can prevent shoulder injuries
When you do certain lifts with the Swiss bar, you’ll notice that it puts less strain on the shoulders.
The grip of the Swiss bar is designed in a way that helps you lift using your triceps and other muscles.
This makes it perfect to use if your shoulder gets injured easily.
It is also one of the reasons why many athletes prefer to use it for lifting.
2. It is versatile
Unlike a regular bar, the Swiss bar can be used for a variety of different gym exercises.
Many specialty bars are designed for one particular exercise.
However, with the Swiss bar, you can do a bench press, inclined press, deadlift, and a range of other lifting exercises.
If you are looking for one piece of gym equipment that is versatile, you should choose the Swiss bar.
3. Allows you to lift with a neutral grip
If you feel your grip is causing wrist pain when raising with a regular bar, you should switch to a Swiss bar.
The wrists are in a neutral position while lifting, making them less likely to get injured.
Many Swiss bars have different grip angles, which is excellent for maintaining a more neutral grip.
4. Cheaper than other specialty bars
If you are looking for an excellent Swiss bar for your home gym, then you won’t have to spend a fortune.
Most Swiss bars are relatively cheap as compared to other specialty bars.
If you search Swiss bar Amazon, you’ll find a range of different models.
Always buy your gym equipment from a reliable supplier for the best results.
Why don’t many people use the Swiss bar?
There are many reasons why the Swiss bar is not commonly used in gyms.
For starters, most gyms don’t have them.
Some trainers find it difficult to balance the bar, limiting the amount of weight you can lift.
For this reason, many trainers won’t teach you how to raise with the Swiss bar.
On the upside, once you get used to lifting with a Swiss bar, you’ll find it more comfortable and fewer injuries.
What is the difference between the Swiss bar angled vs. Straight?
An angled Swiss bar will have the grip position at an angle, while the straight Swiss bar will be vertical or horizontal. Both can be used for the same purposes, although the wrist position will be different.
What is the best Swiss bar?
With so many different manufacturers, it is difficult to decide which Swiss bar is best. Try out a few options at the store and go with the more comfortable one.
What is the difference between a Swiss bar, multi-grip bar, and football bar?
There is no difference between these bars apart from the name. The Swiss bar is also commonly called the football bar because many football players prefer to lift it.