Reverse grip flat bench

[MarshallM31]

I have been told that reverse grip barbell [resses on flat bench, with a almost shoulder-width grip will hit the upper-pecs great. Any truth to this I'm going to try them next chest day.

[Bostongeorge617]

Never seen nor heard of these, so I won't knock it...but since pecs are a glorified beach muscle and everyone loves chest day, I think it's a safe guess to say it can't be too effective. (since noone does them) You want upper pecs? Stick to incline benching and flys in my humble opinion.

[Mortum]

it's really awkward and not worth the effort imo, just stick with inclines.

[da_bull]

I read somewhere that Reverse grip Bench can really take some of the strain off your shoulder. I tried them for a few months and it really did help my should quite a bit. My bench did go up quite a bit when I actually switched back to regular bench. You really do have to lighten up the weight when you first start up, but you will be able to increase the weight once you get the hang of it. They are good for a change of pace.

[STIMMS]

it's really awkward and not worth the effort imo, just stick with inclines.

Trrrrrrue that

[lilshortwun]

I agree with everyone else. Stick to incline for upper chest. I haven't tried it before but the reverse grip is supposed to hit ur triceps hard

[shruti]

I have been told that reverse grip barbell [resses on flat bench, with a almost shoulder-width grip will hit the upper-pecs great. Any truth to this I'm going to try them next chest day.

it is a great triceps exercise.

I would use this exercise after the usual chest workout at the smith machine.

[MikeD4386]

OP, I predict a broken face in your future from dropping a barbell on it. if you wanna hit ur upper pecs, just do incline benh presses.

[230plus]

OP, I predict a broken face in your future from dropping a barbell on it. if you wanna hit ur upper pecs, just do incline benh presses.

Not entirely...have a spotter. True..inclines for upper...Reverse will effectively smash the tri's if done properly. Tri's are most peoples deficiency when it comes to bench. Bigger/stronger tri's equal bigger bench...PERIOD.

[theapexxxx]

Not entirely...have a spotter. True..inclines for upper...Reverse will effectively smash the tri's if done properly. Tri's are most peoples deficiency when it comes to bench. Bigger/stronger tri's equal bigger bench...PERIOD.

This^^^
Its the equivalent of a CGBP but it puts the arms at a different angle giving it a different feel. Its not really the best chest exercise let alone a great upper chest exercise.
But by strengthening your tri's, you will in turn strengthen your overall bench.

If your really concerned about upper, stick with incline benches. But feel free to do these near the end of your workout to finish off your tri's.

Note: Spotter or power rack are worth their weight in gold, USE THEM.

[AbAbber2k]

It's called suicide grip for a reason.

[theapexxxx]

It's called suicide grip for a reason.

This threead has absolutely nothing to do with suicide grip.

[djansen]

It's called suicide grip for a reason.

actually, its not.

[shruti]

It's called suicide grip for a reason.

if you make it the wrong way, I agree to this conclusion.

[230plus]

Like said.....these are excellent and instead of close grips, I do these on the dreaded "Smith Machine", you know the piece of equipment that everyone is afraid to admit that they use. This was a staple in ensuring my triceps were enough to push my bench over the 400lb mark. Not saying that they will work for everyone as I can only give my personal experience.

[TheStreetKing]

It's called suicide grip for a reason.

Being as you say your a personal trainer in your sig, We'd think you would know that Reverse grip and Suicide Grip are 2 totally different things all together!

[Squat-Man]

I have been told that reverse grip barbell [resses on flat bench, with a almost shoulder-width grip will hit the upper-pecs great. Any truth to this I'm going to try them next chest day.

It is a great exercise for triceps but when compared to regular grip bench presses stablization of the bar is harder and putting much stress to the wrists.

[ChAoSnPAIN]

They're an awesome tricep exercise. Prior to tearing my tri, I hit 405 on reverse grip bench before I hit it on regular grip flat bench. I love them.

They've got nothing whatsoever to do with your "upper pecs", though.

[OnTheReg]

for tris, not chest

[boathead]

i'm begging you young guys to treat this exercise with due respect. not too long ago a lineman at USC crushed his larynx when the bar slipped.

and agree with those that say it's a tri exercise first and foremost.

[ProTec]

actually, its not.

Isn't the suicide grip the grip with the thumb on the same side as the fingers?

[OnTheReg]

i'm begging you young guys to treat this exercise with due respect. not too long ago a lineman at USC crushed his larynx when the bar slipped.

and agree with those that say it's a tri exercise first and foremost.

HE WASNT USING REVERSE GRIP....HE WAS USING A SUICIDE GRIP (NO THUMBS).

and it wasnt a lineman...it was their running back.
...and yes, that guy is TOTALLY fuccked up.

[djansen]

Isn't the suicide grip the grip with the thumb on the same side as the fingers?

yep, thumb it not around the bar.

[AtTheWall]

interested in the tricep part...

Should I use wrist straps for aid to prevent dropping the bar when racking?

[230plus]

interested in the tricep part...

Should I use wrist straps for aid to prevent dropping the bar when racking?

Straps will NOT help prevent the bar from dropping. It will only ensure that your arm comes down as well. Once again,the ONLY safe ways of doing this is with a spotter or using a Smith Machine. I have been doing these a LONG time....and always use the Smith or a spot. Please be careful.

[GuyJin]

Tried using the reverse-grip bench a few times just for a change of pace; did not like it at all. Not saying it's useless; just useless for me. Elbows felt bad, as did wrists. (Yeah, strange, I know...). CGBP suits me better for tris. Not overly strong at it--but a better feeling in wrists, shoulders, and tris overall.

And, yes, agree with the previous posters on the reverse-grip BP NOT working upper pecs---stick with inclines (barbell or dumbbell or even declines)--for that.

[230plus]

Tried using the reverse-grip bench a few times just for a change of pace; did not like it at all. Not saying it's useless; just useless for me. Elbows felt bad, as did wrists. (Yeah, strange, I know...). CGBP suits me better for tris. Not overly strong at it--but a better feeling in wrists, shoulders, and tris overall.

And, yes, agree with the previous posters on the reverse-grip BP NOT working upper pecs---stick with inclines (barbell or dumbbell or even declines)--for that.

It definitely takes some getting used too. I think it is more of a balance issue than anything. However as said before...deifferent things work for different people. Use what works best for you, and good luck!

[theapexxxx]

I think too many people are confusing reverse grip with suicide grip

Reverse grip:


Suicide grip:

[AtTheWall]

Tried three sets of the reverse grip at 135 yesterday on the Smith. Tore the sh!t out of my triceps. They felt like they were going to explode afterward. Today not that sore though. The funny thing was that that grip was incredibibly awkward and I felt like I was doing damage to my elbow joints. The arms just don't enjoy that movement. It seems that the ez bar would be better with the palms positioned a little inward.

[theapexxxx]

Tried three sets of the reverse grip at 135 yesterday on the Smith. Tore the sh!t out of my triceps. They felt like they were going to explode afterward. Today not that sore though. The funny thing was that that grip was incredibibly awkward and I felt like I was doing damage to my elbow joints. The arms just don't enjoy that movement. It seems that the ez bar would be better with the palms positioned a little inward.

Are you bringing the bar more towars your stomach?
Because thats how it should be, dont bring it to your chest.