I was at my gym the other day and this guy was benching with a reverse grip and had is arms as far out as possible which was pretty much the length of the bar.
What muscles would this concentrate on? I assume this would be more difficult then the standard overhand grip (He benched 405 lbsx6 sets then 455 lbs x 3 sets so maybe not)? It looked really hard, and its the first I've seen someone at my gym do a reverse grip bench.
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Thread: Reverse grip bench press?
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02-15-2006, 11:16 AM #1
Reverse grip bench press?
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02-15-2006, 12:25 PM #2Cystic Fibrosis Brah
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If i ever did do a reverse grip, my arms would probably never go past shoulder width let alone that wide of a grip (ouch). I would say a normal reverse grip works the shoulders and tri's with a little chest.
I can't believe he was doing that much with that grip, holy crap."When my opponent contracts, I expand. And when he expands, I contract.
And when the opportunity arrives, *looks at clenched fist* I do not hit with it. It hits all by itself"-Bruce Lee
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02-15-2006, 12:32 PM #3Registered User
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I do RGBP for my Triceps sometimes, shoulder width grip and keep elbows in.
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02-15-2006, 03:03 PM #4Beginner
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I doubt he did 450 with Reverse Grip, and reverse grip works your triceps more.
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02-15-2006, 03:32 PM #5Registered User
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I seen a guy named Anthony Clarke reverse grip bench 600 lbs at a contest. So it is possible for that guy to being doing 405. I wouldn't presume he couldn't just because you Can't..
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02-15-2006, 03:33 PM #6Registered User
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Sorry I meant to Say 455....
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02-15-2006, 04:13 PM #7grow stronger comrade
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Reverse grip is significantly harder than normal grip. If someone could actually rep 455 on RGBP, I'd expect them to regular bench 650+. Regardless, RGBP is my favorite tricep exercise. I do them close grip, but it sounds like wide grip might be interesting for a changeup. Everyone shoud do them.
"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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02-15-2006, 04:43 PM #8
my wrists have been hurting after cgbp so I was thinking of trying reverse grip (maybe start on smith machine) but it's unnatural feeling.
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02-15-2006, 04:48 PM #9Registered User
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ive tried them before but i got bad joints... knees shoulders wrists all the funnstuff needed for working out so i dont do them much but they do work the tris even though thier kind of akward, start off very light for your first couple of sets until you get the hang of them... skull crushers are still funner tho
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02-15-2006, 04:49 PM #10grow stronger comrade
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I do em in a power rack; set the pins to just above your chest, and start with the bar on them. This eliminates the issue of racking/unracking, which can be VERY awkward with RGs. You can also play around with your grip more until you get it right this way, just by setting the bar down and resetting your hand placement. I have bad wrists too, and RGBP feels great for me.Originally Posted by worker1"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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02-15-2006, 05:12 PM #11yay riding bikes
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i did reverse grip for awhile.
once you get used to it, it is about as easy as conventional grip. My hand spacing was very wide, and it worked the pissolla outta my triceps, but also involved my chest and delts substantially.
I can not, for the life ofme, understand how someone can use a shoulder width grip on these.
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02-15-2006, 05:14 PM #12grow stronger comrade
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By lowering the bar to the upper stomach instead of the nipples.Originally Posted by kethnaab"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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02-15-2006, 05:29 PM #13yay riding bikes
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nono...I mean, the pain in the wrists?
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02-15-2006, 05:34 PM #14grow stronger comrade
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Ah. Well, like I said, I have a history of bad wrists and they feel fine to me.Originally Posted by kethnaab"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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02-15-2006, 06:59 PM #15Registered User
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RGBP is great...my last set is 175x8. I think I am the only person at my gym that does the exercise. For myself what I noticed is failure comes REAL QUICK doing RGBP. I think it really helps breaking bench press plateaus.
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02-15-2006, 07:07 PM #16Jericho-holic Spartan
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I've noticed the same thing. Nonetheless, I love this exercise.
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02-15-2006, 10:04 PM #17Train smarter, not harder
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rg uses more tricep and shoulder, less pecs (because of how pec fibers run). very good for triceps imho.
but he's using a suicide grip that's going to shred his r/c's very quickly keep it to shoulder width on r-g.
and don't bend the wrists.<->
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02-15-2006, 10:05 PM #18Train smarter, not harder
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pain is wrists is fromOriginally Posted by kethnaab
-lack of flexibilty (goes away after a few weeks)
-your bending your wrists<->
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02-15-2006, 10:24 PM #19grow stronger comrade
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good god, its the AJ floodOriginally Posted by $AJ"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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02-15-2006, 10:26 PM #20Train smarter, not harder
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weeeeeeeeeeeeeeeeeOriginally Posted by rockhuddy<->
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