Been playing with reverse grip benching

[induced_drag]

I have been looking to rotate in some new stuff into my workouts. I came across reverse grip benching. It activates the tris and upper chest quite well. I am going to replace my CGBP with these for a while. This will give my elbow tendons a little break. I was pushing too much weight CGBP and elbow pain started creeping in fast.

It feels very awkward at first, but this is now my 3rd time doing them and I have been able to comfortably increase the weight close to 100% as my body learns the coordination. I am really enjoying the movement. The wider grip does not feel like it is stressing the shoulders. Actually it feels pretty natural after you get used to it.

It will be interesting to see if there is a carry over to increasing my bench strength. I am thinking there has to be some carry-over.

So...anybody else do reverse grip?... How do you use them (upper chest or tris focus?)

[frozensparky]

I may catch crap but I'd love to see a video. Seems like it would be awkward but I may try it.

[Smelly bull]

I have done those on the past, but I never added them to my routine on a consistent basis, they just feel awkward.....

[pastorgbc]

I have been looking to rotate in some new stuff into my workouts. I came across reverse grip benching. It activates the tris and upper chest quite well. I am going to replace my CGBP with these for a while. This will give my elbow tendons a little break. I was pushing too much weight CGBP and elbow pain started creeping in fast.

It feels very awkward at first, but this is now my 3rd time doing them and I have been able to comfortably increase the weight close to 100% as my body learns the coordination. I am really enjoying the movement. The wider grip does not feel like it is stressing the shoulders. Actually it feels pretty natural after you get used to it.

It will be interesting to see if there is a carry over to increasing my bench strength. I am thinking there has to be some carry-over.

So...anybody else do reverse grip?... How do you use them (upper chest or tris focus?)

I do them as a pec focus.

While they hit the pec major nicely, you can also involve the pec minor because of where the bar strikes the chest (lower). Also because of the hand positioning, you can rotate the shoulders in more safely at the peak of the movement to place tension on the pec minor.

Ray

[magic15]

I may catch crap but I'd love to see a video. Seems like it would be awkward but I may try it.

Good/ Interesting Videos:

http://www.youtube.com/watch?v=MOKEVJoBa1Y
http://www.youtube.com/watch?v=iy5OgNlW__s

[2nd_chance]

I don't care for RG BB but I enjoy doing RG DB benching. Give you a little more flexibility in your wrist position.

[HairyScandinavian]

Way back in 2010 when I was recovering from a shoulder injury I did reverse grip bench for a while, for some reason at the time shoulder would not tolerate standard bench but I could do DB's and the reverse grip (light). I liked them and will probably do them again as an accessory exercise once I get off of these pre-programmed routines kick.

[DougHolland]

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

[magic15]

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

awesome video, wow

[ArchAngel'73]

I like reverse grip benching on a Smith for tri's.
Many have shoulder issues that will prevent them from doing this exercise.
I don't.

[DougHolland]

@ Magic. Thanks

A tip on reverse benching I forgot to mention. Make sure your elbows stay close to your body when BB's touching the xiphoid process. Then when pressing, try to spread that bar as hard as you can until arms are almost locked out. The harder you press outward the greater the engagement of the pecs and back.

[StressMonkey]

A Bspace friend of mine suggested reverse grip ez-bar curls for hitting the forearms. I was pretty shocked at how much harder they were than regular curls the first time I tried them.

[HoustonTXMuscle]

The thing I dislike about RG presses is that hands have a tendency to roll out away from the bar and I end up holding the bar with my thumb and two fingers; seems more pronounced with straps than with gloves.

[Do_Somethin]

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

You're a big fugger ain'tcha?

I may have to try these. Today is Arm Day.

[CaptChip40]

I know why you wear gloves, you don't want your hands freezing to the bar.

[Guinea-pig]

No, the last time I tried them was in the early 80's they just feel awkward.

On the other hand I used to watch Anthony Clark do them all the time.

[jcpeyton]

I did them periodically years ago. It's one of those exercises that I've always been more comfortable doing with a spotter present because of the placement of the hands. For me it was really just the act of racking and unracking the bar that seemed scary. I have tried them on the smith machine and that seems to be a nice alternative as well. Another exercise that I did during this stint was high-neck benches where you slowly lower the bar to your neck area (with a spotter of course). This is just another way to hit the upper pecs.

[magic15]

I did them periodically years ago. It's one of those exercises that I've always been more comfortable doing with a spotter present because of the placement of the hands. For me it was really just the act of racking and unracking the bar that seemed scary. I have tried them on the smith machine and that seems to be a nice alternative as well. Another exercise that I did during this stint was high-neck benches where you slowly lower the bar to your neck area (with a spotter of course). This is just another way to hit the upper pecs.

jc its called the guillotine press

[jcpeyton]

jc its called the guillotine press

Roger that. That name makes perfect sense after doing the exercise

[ArchAngel'73]

jc its called the guillotine press

I prefer the "Gironda Neck Press", named after the man who "invented" them, Vince "the iron guru" Gironda.

[silverlightning]

i was doing them a couple years ago. i got shoulder issues(clavicle/ACJ) and elbow issues right now, I can't really train chest or delts without pain, but I may try them either flat or decline and see how I feel.

[anonymous]

I do them with DB's at about 45 degrees from a full reverse grip, but just can't get them to work with a BB

which is a shame because it should in theory be the safest position for the shoulders, elbows in, scaps solid

[y0lked]

do it with dumbbels and save your shoulders

[induced_drag]

, but just can't get them to work with a BB

which is a shame because it should in theory be the safest position for the shoulders, elbows in, scaps solid

I have some pretty messed up shoulders and was surprised at how comfortable the weight felt.

To unrack by myself, I have to go a little wider and then I lower the bar and rest on my chest for a second to bring the arms in a touch. My pinkys ride right in the rings on the bar. (since my hands are spun 180 this is about a full hand width wider then I normally bench)

I could not believe how comfortable they were for my shoulders. They also hit my tris really well without ANY tendon pain that I often get from CGBP. (not to mention wrist issues at times).


The grip can be a little awkward. But if you find the right spot, it will ride in the meat of your palm with your thumb to keep it from rolling. I am going to keep going with these and let the weight climb as I can control it. It is feeling really good. Nice to see others are out there experimenting!

[Getsum]

I have been looking to rotate in some new stuff into my workouts. I came across reverse grip benching. It activates the tris and upper chest quite well. I am going to replace my CGBP with these for a while. This will give my elbow tendons a little break. I was pushing too much weight CGBP and elbow pain started creeping in fast.

It feels very awkward at first, but this is now my 3rd time doing them and I have been able to comfortably increase the weight close to 100% as my body learns the coordination. I am really enjoying the movement. The wider grip does not feel like it is stressing the shoulders. Actually it feels pretty natural after you get used to it.

It will be interesting to see if there is a carry over to increasing my bench strength. I am thinking there has to be some carry-over.

So...anybody else do reverse grip?... How do you use them (upper chest or tris focus?)

I've done them in the past but never regularly, I might give them another shot.

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

Very interesting Doug, great video as well.

I’ve made some changes on my bench setup. No more gloves, making sure the little loop isn't around my thumb, and pausing at the bottom on every single rep. I also added in dead bench reps which are a new one for me, here’s the article on them: http://articles.elitefts.com/trainin...he-dead-bench/



I think I'll add in the reverse/mixed grip on one of my workouts and use the dead bench on the other and see how it goes after a few months.

[tobymax123]

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

Good vid. I love your videos in your garage where you can see your breath.

[Medtreker]

I do reverse and mixed grip bench. Here is a video I made about two months ago.




ID. Your bench will go up if you mix it in on occasion.

Very interesing, and different, stuff Doug. I like it.

Good topic too OP!

[DougHolland]

I know why you wear gloves, you don't want your hands freezing to the bar.

Very true. 19 degree metal dose not feel good on hands lol.

Thanks for all the comments friends. If it gets below 10 degrees in the gym, I go running out side instead. Below zero I stay home and don't workout. Good news it will be spring in three weeks. Back to 40's and 50's. No gloves or long shirts.

As regards reverse bench. I do not use loads beyond 315 and never do single max. You either have to have strong thumbs or be in squat rack for safety. The most dangerous part is un-rack and rack. A moveable bench that can get the sternum below the bar is the best setup. Or have a great spotter for lift off.

[induced_drag]

Shot a vid of reverse grip benches today when I did them.

It is kinda hard to lift off by yourself. So as you can see my grip starts off a little wider. On the first rep, I lower it and rest it on my chest so I can bring my grip in and continue. If you had a spotter for a lift off....I would not imagine this would be an issue....but these are the little things you learn to deal with working out alone.

I am slowly becoming more comfortable doing these and the weight goes up every week now. This is only my third week doing them.

[DougHolland]

Shot a vid of reverse grip benches today when I did them.

It is kinda hard to lift off by yourself. So as you can see my grip starts off a little wider. On the first rep, I lower it and rest it on my chest so I can bring my grip in and continue. If you had a spotter for a lift off....I would not imagine this would be an issue....but these are the little things you learn to deal with working out alone.

I am slowly becoming more comfortable doing these and the weight goes up every week now. This is only my third week doing them.

Good job ID. You look comfortable.