reverse grip bench press

has anyone ever tried this or seen it its where you use a grip like curling a bar to do bench press, ive seen some powerlifters do it, i could only guess that you involve more tris in it, ive tried it and its so awkward.

just curious

People used to do it at my high school because one of the strength coaches was an advocate for it. I've done it but not in years. It's not that awkward after you do it for a while. I don't do it anymore, if your trying to increase your bench just bench heavy.

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Originally Posted by robkesl

has anyone ever tried this or seen it its where you use a grip like curling a bar to do bench press, ive seen some powerlifters do it, i could only guess that you involve more tris in it, ive tried it and its so awkward.

just curious

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I've seen people do their reps in a J with their hands like you said. It takes a good bit of control. Doesn't really work with heavy weight.

i used to do them. That exercise does the triceps. I like this better than most, except I could never go to heavy with it.

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Originally Posted by Chrizzum

I've seen people do their reps in a J with their hands like you said. It takes a good bit of control. Doesn't really work with heavy weight.

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thats a JM press, i do them often. i think its one of the best exersizes for tricep strength

regular reverse bench is a nice variation to do time to time though

i like to keep it real, mix it up..nothing worse than a boring ass workout doing the same things all the time

I just starting using that grip for my shoulder presses. It works the front of the shoulder great. Can't go to heavy or it starts to hurt your wrists.

ive used them on the smith machine though, i feel like im going to drop the weight on my chest when i use free weights. nice for the tris

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Originally Posted by dirtymike

I just starting using that grip for my shoulder presses. It works the front of the shoulder great. Can't go to heavy or it starts to hurt your wrists.

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With an Olympic bar?? I am trying to play that out in my head how it would work and I am stuck trying to get the bar off the rack. In my mind, you would have an overhand grasp of the bar trying to get it off. I think I would drop it on my head. Not eating enough chicken I guess. :scratch:

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Originally Posted by Kristopher22

With an Olympic bar?? I am trying to play that out in my head how it would work and I am stuck trying to get the bar off the rack. :scratch:

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Thats the pain in the ass I found with the reverse grip... Yet only when your lifting alone, with a partner obviously you just have him help pop it up.

i do them on the smith machine and can handle about the same weight as i bench normally.

i think it's the best mass builder for your outer tri's.

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Originally Posted by Kristopher22

With an Olympic bar?? I am trying to play that out in my head how it would work and I am stuck trying to get the bar off the rack. In my mind, you would have an overhand grasp of the bar trying to get it off. I think I would drop it on my head. Not eating enough chicken I guess. :scratch:

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You will need someone to give you a lift off especially if you go heavy.

great for improving your bench. Done in westide programs a lot also.

I do 'em to.

Great for the Lateral Head of the Tris.

I've never had a prob lifting the bar outta the rack...and i don't work with a spotter.

Can someone give a quick run through of how they set up, etc for these?

I too had a heck of a time poppin off the rack. I was thinking of just using a smith next time, but I figured I should research form a bit first :wg:

Jake

work up to your work weight. I do them westside style high sets low reps ie. 8x3.

sounds like a good exercise for tricep..ill give it a shot

To me its impossible to do it without a spotter. I cant figure out how to unrack it on my own.

i do it w/out a spotter with no problem...

hmm got any pointers on how to unrack it? I love the exercise but never do it (except in smith) because of no spotter :(

try to really arch your back more and drive your feet through the ground you should be aight.

The reverse grip bench press is a triceps strengthener. The reverse grip forces your elbows in closer to your torso and thus requires more triceps activation. The problem I found with this exercise is that it requires great flexibility in the wrists when working close to failure. The hands start to pronate and it make performance of the exercise very difficult. IMO, it might be more useful for a powerlifter on his max effort day.

I use a 'false grip'...i.e. a thumbless grip.

This makes unracking it easy...makes it possible IMO.

Using the false grip places the bar, at lockout, in line with my wrists..which are in line with my elbows, which are in line with my pecs.

This makes unracking the weight simple.

~Nark

I do them great for triceps and chest