American Gridiron Bar

EliteFTS American Gridiron Bar The EliteFTS American Gridiron Bar is built for lifters who demand focus, trust, and strength in every training session. Whether you’re pushing for new PRs, recovering from an injury, or looking to keep your joints healthy, this bar provides a joint-friendly alternative to traditional straight bars without compromising performance. Designed and manufactured in the USA, it stands up to heavy use in both home and commercial gym settings. Key Features & Benefits: Made in the USA: Built with precision engineering and durability to withstand the toughest training sessions. Multi-Grip Design: Multiple neutral hand positions allow for more natural movement patterns, reducing strain on the shoulders, elbows, and wrists. Versatile for Strength Training: Perfect for bench press, incline press, overhead press, bent-over rows, and even biceps curls, adding variety to your training program. Reduces Joint Stress: The ergonomic grip positions make it ideal for lifters with shoulder discomfort, helping to maintain strength without unnecessary strain. Rackable & Compatible: Fits standard power racks and j-cups, making it easy to integrate into your gym setup. Durable Construction: A powder-coated frame and hard chrome sleeves ensure longevity. Specifications: Length 82.5” Sleeve Length 14” per side Weight 40 lbs Grip Diameter 1.25” Grip Positions Multiple neutral grips for pressing and rowing Finish Powder-coated frame with hard chrome sleeves Sleeve Compatibility Olympic plates Built for those who take strength training seriously, the EliteFTS American Gridiron Bar is an essential addition to any gym. Whether you’re pressing heavy, targeting weak points, or prioritizing longevity in the weight room, this bar delivers results. Designed for lifters who trust their equipment and demand the best, the American Gridiron Bar is a tool you can count on for years to come. American Gridiron Bar Designed and built to optimize brutal pressing force while protecting and encouraging shoulder stability and health, the American Gridiron Bar is the EliteFTS answer to the ever popular football bar. This bar is built like a tank, as with any of our other American Line bars.  Made to handle the use and abuse that comes with athletes, training facilities, and aggressive sports teams. Featuring 4 grip options: all at biomechanically optimal angles help to protect joints while maximising pressing development, explosiveness, and power.  The American Gridiron Bar is not only great for benching, but also rowing, overhead pressing, tricep extensions, and bicep curls.  This bar weighs 40 lbs Handle spacing is 7”, 14”, 21”, 28” Fits standard racks - rackable space between 39.5" and 50.5"  Sleeve length of 15 3/4" Overall length: 81.5" NOTE: Spring Collars do not fit or work with any specialty bar. We recommend any collar that screws down onto the bar such as some of the ones seen below.  Use Case #1: Reverse Grip Bench Press – Strength Supplement Use the American Gridiron Bar as a supplemental lift after your main bench work. The reverse grip increases upper pec and triceps activation while reducing shoulder strain. The bar’s angled handles make this variation feel secure and natural. 3-Week Programming Example: Week 1: 4 sets of 8 reps @ ~60% 1RM Week 2: 5 sets of 6 reps @ ~65–70% 1RM Week 3: 6 sets of 4 reps @ ~75% 1RM Tips: Use the most supinated grip that feels comfortable. Tuck your elbows, lower the bar to your upper abs, and press explosively. Use Case #2: Reverse Grip Bent-Over Rows – Lat-Dominant Back Builder This row variation targets the lats with less strain on the shoulders and wrists. The slightly supinated grip keeps the pulling path natural and maximizes lat engagement. Programming: 3–4 sets of 8–12 reps Controlled tempo: 2-second pull, 3-second negative Tips: Pull with your elbows, not your hands. Keep the torso braced and avoid using momentum. Ideal as a primary row or accessory to deadlifts. Use Case #3: The Gridiron Finisher – Triceps & Pressing Burnout Cap off your session with a high-volume burnout that lights up your triceps and pressing muscles across every grip width. How to Perform: Innermost grip, 6–8 triceps extensions (2–3 reps shy of failure) Rack it. Move out one grip and perform 8 close-grip presses (elbows tucked) Rack, count to 10. Move out again and perform presses to 1 rep shy of failure Rack, count to 20. Move to final grip and perform as many reps as possible Tips: Use light weight, maintain control, and keep elbows tight. Great as a standalone triceps finisher or post-pressing burnout. Other Movements You May Not Have Thought Of Standing Front Raises – Use inner grips for shoulder-friendly hypertrophy work Reverse Curls – Target forearms and biceps with less wrist stress Ascending Push in a Power Rack – Increase bar height each set to challenge different sticking points Inverted Rows – Set low in a rack and train the upper back from multiple angles Pull-Up Variations – Secure across a rack and use for neutral- or pronated-grip pull-ups with better shoulder comfort