Associate Member
Saw this article on bb.com about reverse grip bench and upper chest..I did them last night and my upper chest is sore on a whole new level..Here the link hope it shows up..Anyone else use this exercise?http://www.bodybuilding.com/fun/vide...id=NMA01090110
RIP Aziz "Zyzz" Sergeyevich Shavershian - Veni Vidi Vici
thanks for the post, ive seen people doin them but i assumed it was for triceps of something.
def trying them next time.
AR's Diet Pimp! ~HOF~
There's a guy in my gym who exclusively does them in place of regular BP. I couldn't really tell if it's hitting tri's or bi's though, aside from chest. I'll give it a whirl I suppose.
Associate Member
I started with light weight, 35 on each side to start off with so I could try to get the form down..It feels akward when your lifting like your thumbs are the only thing holding the barbell from dropping on your face. So makes me nervous a little..Never seen anyone do these at my gym so there prett new to me.My upper and outer chest was sore a shit, I new it was getting worked good. Going to incorporate them in my routine now to help build the top portion on my chest
Last edited by bigboomer; 09-10-2010 at 07:48 AM.
AR's Diet Pimp! ~HOF~
Top portion? Were you doing them inclined? If not, that's good to know - I too want to build up my upper chest some more, and wouldn't mind incorporating these.
Associate Member
I'm doing them on flat bench..I have a flat spot on my upper pec up towards my collar bone that I have been trying to fill in..I deffenitly feel the reverse grip hitting the upper pec more than my inclines..and I usually hit inclines at 30 degree and 15 degree angles..Originally Posted by gbrice75
Last edited by bigboomer; 09-10-2010 at 02:52 PM.
Associate Member
You're doing them close or wide grip? I do them every so often close for tripceps, never felt it at all in my chest.
Associate Member
I do a wider than shoulder underhand grip..the wider grip the more it takes away from tricep being involved..The links provides a video and a few pictures also
Last edited by bigboomer; 09-12-2010 at 12:36 AM.
Knowledgeable Member
No way, I have hear to many horror stories and one recently of someone doing this, it's slips and they crush their wind pipe.
Im sure it feels different. Do it with dumbbells if anything, not a straight bar.
Yes it is to hit the triceps mostly.
Something to think about whenever you see someone doing something different or someone makes a suggesting; even if it makes sense. Do they look like you want to look? Is it working for them? Are they BIG if you want big?
I would only copy someone if they are bigger than me and in the shape I want to be in. I have had FAT, Skinny and the typical weekend warrior once a week gym rat try to tell me (Use to tell me) what to do for this or that. Most of the time I just say thanks and move on. Most of them I never see again. lol That also was over a year ago. Most of the time I get people asking me what to do and no suggesting. I need to get some headphones so I can ignore people..... LOL
Associate Member
[QUOTE=lovbyts;5353836]No way, I have hear to many horror stories and one recently of someone doing this, it's slips and they crush their wind pipe.
Im sure it feels different. Do it with dumbbells if anything, not a straight bar.
Yes it is to hit the triceps mostly.
Something to think about whenever you see someone doing something different or someone makes a suggesting; even if it makes sense. Do they look like you want to look? Is it working for them? Are they BIG if you want big?
I would only copy someone if they are bigger than me and in the shape I want to be in. I have had FAT, Skinny and the typical weekend warrior once a week gym rat try to tell me (Use to tell me) what to do for this or that. Most of the time I just say thanks and move on. Most of them I never see again. lol That also was over a year ago. Most of the time I get people asking me what to do and no suggesting. I need to get some headphones so I can ignore
The PHD that did the study seems pretty big from his picture.lol.I to have be reading some horror story how people stay this a bad exercise.I do agree it feels a little dangerous, but a far as not hitting my upper pecs, and hitting my triceps I can't agree. I mean I felt no more tricep activity than I do on normal bench press.. In fact I felt more upper chest than anything..now I woulnt go super heavy without a spotter on this exercise just like another exercises. Now I'm have just been adding 3 sets or so into my workouts I stool do all other exersises for chest as i have been doing..if it weren't for me actually trying reverse grip I would have never thought i would feel them like I did..Db's that sounds like I'm going to try those out also..
Last edited by bigboomer; 09-12-2010 at 08:17 AM.
Banned
Hmm... never tried it for upper chest however I like reverse grips for the triceps
Associate Member
Yeah I have a feeling it's all in the difference of hand with, and where the barbell is brought down to..I bring the barbell down below my lower chest by a few inches with a wide grip.The study shows a 30 percent increase in upper chest activity compared to incline press. That's gotta to say something!To each there own...
Knowledgeable Member
Well I will say if it works for you and you feel safe with it then it's all good. I didnt mean to come across so negative and as for the triceps note that was from what I read about it but yeah it makes sense it depends on the grip, wide vs narrow.
I have just never seen any BIG guys doing it but then again I dont have any big guys at my gym...
Thanks for your input and keep us updated on if you think it is making a difference. I may be talked into giving it a try.
RIP Aziz "Zyzz" Sergeyevich Shavershian - Veni Vidi Vici
i did it today, and im actually quite impressed...
the trick is to keep the elbows in really close and focus on the contraction rather then weight.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Love these on the Smith Machine for triceps.
Productive Member
Yeah close grip for tris, wide grip for chest.
I got that email and tried it tonight. Wasnt that impressed, although i did do it at the end of my workout. If i tried it first or second im sure ill feel it better.
Associate Member
It's cool bro.I tried them and had to talk this exercise up because I felt them so good..but we all use different exercises for different bodyparts. Some work for some and may not work for others.appreciate your input
Associate Member
I happen to enjoy this exercise quite a bit in my chest day now...just way lighter weight...
Senior Member
I dropped the f'king bar on my neck its very scary because the only thing stoping the bar from coming crashing down on you is your thumbs. Lesson is have a spotter.
Associate Member
^this is exactly why I NEVER do any sort of barbell benching exercise without a spotter, I have a phobia of dropping the bar and I cringe every time I think about it or even see someone struggling with a bar when I'm walking past them...so I stick to DB on days my workout partner isn't there
hope you're alright though!
AR-Elite Hall of Famer (RETIRED)
x2....
Senior Member
seen it before at my gym...think i would try the smith machine first
Junior Member
That shit sound dangerous and I wouldn't do it. The owner of my last gym (RIP OYLMPIC GYM) not the owner just the gym...lol....but anyway he had me doing standing incline cable flys that were more of a press. You have to hold your shoulders back and lock your delts in so that all that you can squeeze is only the upper chest. Go light at first to get the feel of where the best squeeze is at the top. Then go heavy sets of 8 to 6. If you keep your chin tucked in your chest it keeps your delts/back locked in. You know if your hit'n it correct when your pinching your chin with your chest....LOL
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