Reverse Grip Bench Press

[david600rr]

i read in last months flex magazine that these are better for upper chest than the incline bench press. They said there's only a 5 percent increase from flat bench to incline bench. does anyone have any experience with this or is it just bs?

[zackw419]

Not sure about that, but what I do know is that if lifting heavy be careful with that technique because it will put alot of weight your thumbs making the bar easier to drop (especially if your going till failure).

[monkeyfrogO.O]

make sure you have a spot. if you drop it, it's gonna land on your sternum, neck or skull and that's the last thing you want

[JMath]

Probably going to come down to your own individual opinion, but I tried this today and hated it. Seems like it put too much emphasis on Tri's. I'm going to be going back to incline next chest session.

[brolic147]

If your going to try it go light for the first few sessions. Its a dangerous exercise and to be honest one exercise i never see anyone doing.

[SuffolkPunch]

Never tried it myself but this might help:

http://chaosandpain.blogspot.com/201...-be-doing.html

[CHEEF]

its a good exersies not better for upper chest tho imo more upper chest than flat bench tho and more tri's

[SkarTissue]

I use reverse grip for tris

[david600rr]

thanks guys, i tried it on the smith cage and it puts a weird pressure on the wrists.

[pumping4life]

There is a huge variety of opinions on this.

Some say it hits there tris more than chest. Some feel it more in their chest, but not necessarily in their upper chest. Some feel it is hard on the shoulders.

I started this a few weeks ago in place of incline pressing on a smith. I use the machine as I am already pretty worn out from the rest of my w/o. I definitely feel it in my upper chest and have seen some improved thickness there, also. I am able to use much more weight than incline press. The only complaint I have, is that it pushes hard on my palm below the thumbs. I use some thick sponge-like material to counteract this.

I think the best thing is to give it a try. If you don't want to use a smith, make sure you get a handoff from a spotter. It is recommended to use a wider grip. If you feel it hitting your upper chest and not hurting your shoulders, then you score!

[II Cybershot II]

do it on a machine

[wampa]

do it on a machine

this

I do the reverse grip bench press on the smith (since I usually don't have a spotter) and it seems to target tri's quite a bit. I bring it down closer to my upper abs/lower chest, and try to use more of my tricep.

[Tyciol]

I heard it might be safer due to how it encourages you to draw in the elbows and lats and externally rotate.

[kusok]

Never tried it myself but this might help:

http://chaosandpain.blogspot.com/201...-be-doing.html

Don't know what the article was about, and don't care, but the pic on the bottom is gold!

Repped for that alone

[kidwitbigchest]

this can also be done with cables...

[Jared509]

Pretty pointless. just stick with seated overhead and lying tricep extensions


Edit: Thought this was about triceps..nvm.lol

[ctninja9]

i read the article too and have replaced my incline bench with it for the moment... its a good move just to swith up your workouts and stimulate new growth. as far as the triceps go you do feel it more in the triceps but it also gives me a damn good pump in my chest...just try it and see...if you like it use it every couple of months

[916stang]

rgbp hits the triceps hard. a very good lift but i do believe you have to do it correctly because your grip can slip. use caution with this lift.

[JoeyCapo]

obviously you dont do this with free weights, use a smith machine, if you dont youre an idiot, and as far as upper chest, its published that theres a 5% increase in muscle activity in upper chest with inline bench and a 30% increase doing RGBP

[kidwitbigchest]

if you do this with cables, no triceps are involved, no spot is involved, and it kills upper chest.

start standing with cables at weist level. push and pull upwards with palms facing up

[joepav]

This excercise works I just keep the weight a bit low to get my form correct and gradually increase the weight.

[SchrutedIt]

i read in last months flex magazine that these are better for upper chest than the incline bench press. They said there's only a 5 percent increase from flat bench to incline bench. does anyone have any experience with this or is it just bs?

i use DB's. you might want to give that a try; you can vary the grip throughout the lift and really find a groove that works for you, unlike while using a BB. the lift works differenlty for different people, but for me it seems to hit my entire chest a bit more, triceps more, and is easier on my front delts.

[JGbigarms]

I do both versions....free weight and on the smith. You def need a spotter with free weights due to the fact that once over 225 its damn dear impossible to unrack the weight. The smith is nice and not as stressfull on the wrists. I norm alternate from close grip bench to rev grip bench for tri's though.

Jg

[daddysonn]

This has never even came across my mind... Sounds horrible to do(the physical act). But my left wrist doesnt turn all the way around anyways :/

[xStriker7]

thanks guys, i tried it on the smith cage and it puts a weird pressure on the wrists.

Same for me, I definitely feel it in upper chest though. I'm thinking about just getting some wrist wraps and doing it with them.