Reverse grip bench press what muscles work. The reverse grip bench press is a challenging exercise for the triceps.

This is one of best exercises for training the triceps, which allows you to most intensively load all three bundles of which it consists. Unlike close-grip bench press, this exercise does not load the hands, which allows you to effectively pump the triceps even if you have weak hands. But, in general, if you are not faced with the task of developing strength indicators, then for muscle hypertrophy bench press reverse grip The most effective of all exercises for training the triceps.

Triceps are often underestimated, giving preference to training the biceps, but this is not correct, since anatomically the bulk of the arms is occupied by the triceps, which, among other things, also allows it to be trained more intensely than the biceps. In other words, if you want to pump up your triceps, then you need to include this exercise in your training program.

Work of muscles and joints

The reverse grip press, in addition to allowing you to load the triceps well, also helps to unload the shoulders, which is why the biceps receive more load as a stabilizer, so this exercise allows you to generally pump up your arms, but for greater efficiency it is better to combine it with hammers. At the same time, despite the fact that it is possible to exclude unnecessary muscle groups, the exercise is still multi-joint.

A large number of joints involved helps to relieve each of them individually, because the load is distributed evenly across them all. At the same time, the fact that the shoulders no longer “steal” part of the load allows, during the reverse grip press, to load the target muscle groups more heavily, and this, in the end, also helps to protect the joints, because the weight of the barbell is less, but is distributed over less number of muscle groups, which allows them to be better fatigued.

Reverse grip press - diagram

1) Lie on a bench with your heels resting on the bench or tray to eliminate your legs from working.
2) Take the bar in the same way as with a bench press, but with your hands facing you and, with the help of a partner, place the barbell in initial position.
3) Lower the bar slightly below the solar plexus, but do not hold it at the lowest point.
4) Push the barbell back to the starting position, keeping your elbows slightly bent.
5) After holding at the top point for just a second, repeat the movement.

Reverse Grip Press - Notes

1) The exercise must be performed with the help of a partner, since otherwise the barbell simply cannot be removed.
2) You need to look up, not at your chest, and your head should not be lifted from the bench.
3) When performing a reverse grip press, try to press your elbows against your body and not spread them apart so that your chest does not “steal” the load.
4) The bar should not be raised to the level of the head, but, on the contrary, should be kept above the solar plexus all the time.
5) The exercise should be performed in the range of 12-15 repetitions to eliminate the possibility of elbow injury.

Anatomy

The reverse grip press is very comfortable and the right exercise from the point of view of human anatomy, since it does not force the athlete to load and twist his hands, which allows him to remove the load almost completely. In addition, the position of the hands creates a supination effect, which increases the load on both the triceps and biceps, due to which the arms are constantly in tension, which forces the body to use glycolysis for energy supply muscle fibers.

The joints, on the contrary, are relatively unloaded, since almost the entire load falls only on the arms, and this does not allow working with large weights, but the intensity of the load is much higher than when it is distributed over a large number of muscles, especially since “failure” occurs precisely in the target muscle group, because she takes on the entire load.

Grip. A medium grip is considered ideal. A wide grip targets the sides of the chest and minimizes triceps involvement. A narrow grip places stress on the chest area and requires more effort from the triceps.

Range of motion. A short grip, in which the arms are not fully straightened, allows you to maintain the load on the pectoralis major muscle and reduce the assistance from the triceps.

The greater the angle of inclination of the bench, the higher the load on medium bun pectoralis major muscle.

Trajectory of movement. The trajectory of movement is determined by the angle of the bench. When the angle of inclination is 20-40 degrees, the lower bundle of the pectoralis major muscle is best worked out. A greater angle of inclination places emphasis on the triceps. In order to maximally load the pectoralis major muscle, spread your elbows wide when lowering the barbell.

Execution technique

Lie on an incline bench with your head down and grab a barbell with a straight, medium grip.
Slowly lower the barbell until it touches your chest.
Press the bar vertically upward, fully straightening your elbows.

It is well known that training with a barbell contributes to the effective development of muscle mass throughout the body. In addition to standard or basic exercises with a barbell that involves a large number of muscle groups, there are exercises aimed at developing specific muscle fibers. One such exercise is the reverse grip bench press.

Research on barbell presses with reverse and classic grips

More recently, many coaches and weightlifting specialists were convinced that in order to develop muscle groups in the upper chest, it was necessary to perform exercises with a barbell or dumbbells on incline bench, since in this position of the athlete these muscles are better worked out.

However, studies on this issue have shown that on an incline bench, the chest muscles receive only 5% more load, compared to similar exercises with a barbell on a flat bench. At the same time, on an incline bench, muscles are activated 80% more. rear delts. Thus, the difference in the effectiveness of the barbell bench press lying on a flat and inclined bench, regarding the development upper muscles breast, is insignificant.

At the same time, research conducted by one Canadian university showed that the reverse grip bench press provides 30% more muscle strength to the chest. greater load than a similar bench press with a classic grip.

What are the benefits of the reverse grip bench press? Which muscles receive the maximum load? It should be said that first of all these are chest muscle groups. The greatest load falls on the pectoralis major muscles; the superficial pectoralis major muscles and muscle fibers of the lower chest receive slightly less load. However, not only the chest is well worked out when performing this exercise. What other muscles work when doing the reverse grip bench press? Their list is given below:

frontal deltoids, which are the muscles of the shoulders;
middle trapezius, that is, a group of muscle fibers located on the back between the shoulder blades;
triceps, which are worked out with any type of bench press;
flexors of the hand, located above the hand itself in the forearm.

Thus, the reverse grip bench press can be performed not only to pump up a large and strong chest, but also to develop the muscles of the athlete’s arms and upper back.

Exercise technique

How to perform a reverse grip bench press to achieve the desired results? Below is a list of the sequence of actions when performing this exercise with a barbell:

First, the athlete needs to lie on a flat bench with his back so that the barbell is supported on supports above his head.
The back and buttocks should lie on the bench, and the feet should be completely flat on the floor, creating support and maintaining the athlete’s balance.
Then the athlete needs to take with a reverse grip, with the palms of the hands facing back. It is recommended to choose the grip width so that it is slightly wider than the athlete’s shoulder width.
After this, the athlete needs to lift the barbell until the arms are fully straightened at the elbow joints. At the highest point, the sports equipment should be exactly above the athlete’s head.
Before lowering the bar, the athlete must take a deep breath. Lower the barbell slowly until it touches your lower chest.
Then the barbell is lifted, while the athlete exhales at the heaviest point of lifting the projectile.
At the top point, you should hold the barbell for 1 second, then, after inhaling, lower it and repeat the steps described above again.

The reverse grip bench press technique on a flat bench is not difficult, and this exercise can be performed even by a beginner in weightlifting who has mastered the normal grip bench press technique.

Features of performing incline bench presses

This exercise is performed on a bench inclined to the horizon at an angle of 30-45°. As the position of the body changes, the load on the pectoral muscles also changes in the direction of its increase. Because of this, it is recommended that athletes lift slightly lighter weights when performing the reverse grip bench press on an incline bench than on a flat (horizontal) bench.

A peculiarity of the technique for performing this type of barbell press is that the grip width should be slightly smaller than when exercising on a flat bench. At the lowest point, the barbell should be above top part chest, and not above the lower one, as is the case with the exercise on a flat bench.

Barbell weight and number of repetitions

The weight of the barbell when performing a bench press with a reverse grip should be selected in such a way that an athlete with a force output of 85-90% can perform 8-12 repetitions. It is these numbers that will make your training as effective as possible.

Choosing weights that are too small, when the athlete can easily perform 20 or more repetitions, are ineffective in increasing chest muscle mass, and weights that the athlete has difficulty lifting 3-4 times create a risk of injury, especially the frontal deltoids, which experience significant stress when this type of bench press.

Precautions when performing the exercise

Since the reverse grip bench press, due to the technique of its implementation, is a riskier exercise than the traditional bench press, it is recommended to perform it in the presence of a partner, so that if something happens, you can use his help.

In addition, you should hold the thumbs hands tightly around the barbell, giving greater confidence to the grip.

Ready to do an old bench press with a new twist? Then hello and forward! Today we will talk about the bench press with a reverse grip.

On the calendar 28 February, Wednesday, which means it’s time for a technical note on the ABC of Bodybuilding. After reading, you will learn everything about the muscle atlas, the advantages and technique of performing the exercise, and we will also find out the degree of its effectiveness and analyze some practical points.

So, take your seats in the auditorium, we are starting.

Bench press with reverse grip. What, why and why?

There are probably exercises that you have never encountered in your training practice. As part of technical articles, we try to analyze not only the classics of the genre, but also various variations of movements. Moreover, these can be not only different angles or projectiles, but also grips. In particular, today we will talk about classic exercise– bench press, but in an unusual design, using a reverse grip. The whole thing is called the reverse grip bench press. We will find out what its features are and in what cases it is best to use further in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the basic/compound class and is aimed at working out the chest.

The muscle ensemble includes the following units:

targeted – large chest (clavicular head);
synergists – pectoralis major (sternal head); anterior delta, triceps;
dynamic stabilizers – biceps (short head);
stabilizers - straight, oblique and anterior serrated m.f., pectoralis minor.

A complete muscle atlas looks like this:

Advantages

By performing the bench press exercise with a reverse grip, you can expect to receive the following benefits:

accentuated effect on the upper chest;
development of chest strength and endurance (mainly clavicular region);
improved chest stretching;
strengthening the muscles of the upper shoulder girdle;
elimination of breastfeeding;
the ability to perform in case of problems/pain in the anterior deltoid with the classic version of the bench press;
improving results in bench press exercises - at an upward angle.

Execution technique

The reverse grip bench press is an exercise of medium difficulty level. Step-by-step technique execution looks like this:

Step #0.

Take a lying position on horizontal bench for bench press. Extend your arms in front of you and grab the barbell with an underhand grip. (palms facing face), covering the thumbs on top with the rest. Arch your back and create a “stable platform” to begin the press. Statically tighten your abs and place your feet firmly on the floor.

This is your starting position.

Step #1.

Remove the barbell from the racks and, while inhaling, slowly lower it to your chest until it touches. Pause at the bottom point of the trajectory and, as you exhale, straightening your arms, return the bar to the IP position. Repeat the specified number of times.

In picture form, all this disgrace looks like this:

In motion like this:

Variations

In addition to the standard reverse press, there are several variations of the exercise:

lying at an up/down angle;
in Smith with a narrow grip;
in Smith with a wide grip.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

throughout the entire movement, monitor the position of your elbows - they should “walk” along the body;
clasp the bar so that your thumbs cover your palm;
slowly and under control, lower the barbell down and press it up powerfully and explosively;
before working with weights, carry out 2 warm-up approach without it;
at first, before developing the technique, perform the exercise in the Smith machine;
use different grips - from standard, shoulder-width apart, to moderately narrow and wide;
at the bottom point of the trajectory, hold for 1-2 counts and only then press the weight;
breathing technique: inhale - when lowering the projectile down, exhale - when lifting the projectile up;
numerical training parameters: number of approaches 3-4 , number of repetitions – 8-10 .

We're done with the theoretical side, now let's look at some practical points.

Bench press with a reverse grip VS bench press with an upward angle: which is more effective for the chest?

Research results (American Council on Exercise, USA 2016 ) showed that the reverse grip bench press in terms of electrical activity of the upper pectorals 25-30% more effective than bench presses on horizontal and angled benches. The maximum EMG values were shown in the reverse grip press at an upward angle. It is this option that best “catches” the top of the pecs.

How to pump up your chest with a bench press?

Some people can't stand dumbbells and pulley-lever machines. And if you belong to this category of workers and want to develop chest, use the following scheme:

duration: 10 weeks;
number of training sessions per week: two, Monday/Friday;
number of sets/repetitions: 4x12;
exercises: bench press with a reverse grip at an upward angle + bench press with a straight grip at an upward angle with a wide grip (superset); horizontal barbell bench press; bench press at a downward angle with a wide grip + bench press at a downward angle with a reverse grip (superset).

Use this program and you are guaranteed textured breast development.

Actually, we’re done with the substantive part of the note, let’s move on to...

Afterword

Today we got acquainted with an unusual version of the barbell press - the reverse grip. Surely, until now you had no idea about it. Well, it's time to wake up and experiment. Good luck!

PS: and you use it in your classes non-standard exercises? Which?

PPS: did the project help? Then leave a link to it as your status social network- plus 100 points towards karma guaranteed :)

With respect and gratitude, Dmitry Protasov.

What is a reverse grip barbell press and what benefits does it provide? Technique for performing the exercise. What muscles does the reverse press work? Does this exercise pose a health risk? Read on for answers to these questions.

Reverse grip barbell press - an exercise aimed at pumping up the upper part pectoral muscles. During the execution, the chest experiences an “explosive” load, due to which the growth of muscle fibers accelerates. The reverse grip press has additional benefits. But to obtain them, you must follow the correct technique.

Benefits of Exercise

The reverse grip barbell press has a complex effect on top part torso, pumping different muscle groups. Exercise:

loads the upper part of the pectoral muscles, replacing the standard bench press on a horizontal and inclined bench;
works the triceps when performing the final phase at the top point;
isolates the situation elbow joint, excluding painful sensations and injuries;
engages the upper deltoids;
pumps up the lats, improving motor skills;
develops strength, endurance and stretching of the chest;
strengthens the muscles of the upper shoulder girdle;
eliminates thoracic asymmetry.

The reverse grip press is one of the most safe exercise and is suitable for athletes who have previously suffered sprains, dislocations, and fractures. During the training process, the main load is placed on the massive deltoids, not the rotator cuff. The stress on the wrist joint is reduced, so the reverse grip press can be used during periods of injury to reduce stress on the hands.

Reverse press contributes to the formation correct technique in beginning athletes. To eliminate the triceps during repetitions, the barbell is not brought to its maximum height when pushing up. If you do not fully extend your arms during training, the work on your chest will intensify because there is no moment of relaxation.

The load on muscle groups is distributed by changing the grip width:

narrow – engages the triceps;
wide - loads the thoracic region.

Dignity this exercise before the basic incline press is high performance, which allows you to increase working weights. If pumping the chest with a reverse grip is not included in the training, muscle growth is reduced.

Comparison with standard bench press

The main difference between a reverse press and a standard one is the position of the hands on the barbell. Palms are placed on sports equipment internal part to oneself, which is not typical for basic technology. This feature determines the unique trajectory of the barbell movement, ensuring the inclusion of the upper pectoral muscles during the training process. Deviation of the elbows and hands to the side is excluded, the grip width does not exceed 80 centimeters, so the load reaches the maximum limit.

The working weight of the barbell when performing a reverse chest press decreases, but the body muscles develop more harmoniously. The described benefit is useful for professional bodybuilders seeking to work out all muscle groups.

In 2016, American scientists conducted a study, the results of which showed that the reverse grip press is 25-30% more effective than the standard method of pumping up the chest with a barbell. Maximum speed muscle development was noted when performing the exercise on a bench at an upward angle.

Execution technique

The correct technique allows you to increase muscle mass upper chest and front deltas. The reverse grip press is done according to the following scheme:

Hands are placed on the barbell shoulder-width apart, with the back of the hand pointing down. An open grip is not allowed. The finger locks the bar in the palm to minimize the risk of the bar slipping and falling on the face or other parts of the body.
Feet are placed shoulder-width apart and rest on the floor surface.
The weight is carefully removed from the racks and lowered to the chest as you inhale. Elbows are kept close to the body.
The barbell is pressed all the way as you exhale and lingers at the top point for 2 seconds, after which it slowly lowers to the chest.
Movements are performed smoothly. Sudden weight loss is prohibited as it creates a risk of injury.

To transfer the load to lower section chest, it is allowed to perform the exercise on an inclined bench down.

Training program

Pumping the pectoral muscle region using a barbell press with a reverse grip is performed according to the following scheme:

2 training sessions per week on Monday and Friday;
maximum number of approaches – 4;
maximum number of repetitions per set – 12;
allowed to be used in conjunction with classic bench press in supersets;
duration of training without long break– 10 weeks.

To reduce the risk of injury, eliminate errors and obtain maximum results, you must adhere to the following tips:

the weight of the barbell in a reverse grip should be less than the working weight in the classic version of the exercise;
the anatomical features of the hands increase the risk of loss of control, so the presence of insurance from a partner is mandatory;
the maximum permissible lower trajectory does not include the bar touching the chest;
performing a reverse press is allowed in a Smith machine (in this case, additional insurance is not required);
the exercise is auxiliary, therefore it is done in conjunction with the classic bench press and crossover raises;
the stand should be at a height at which the hands reach the bar, being in a slightly bent position;
performing a reverse push press, when the bar is pushed away from the body, is prohibited;
a preliminary warm-up is carried out with an empty bar weighing up to 20 kilograms;
to increase the load on the way up, lifting the weight is done quickly;
standard load involves 3-4 approaches, each of which contains 8-10 repetitions;
the bar must move strictly vertically without deviating from the trajectory (if the projectile moves towards the stomach, there is a risk of rupture of the deltas);
When the elbows move to the sides, the load from the triceps moves to the back, and the pumping of the chest decreases.

There are no regulations regarding the sequence of performing the reverse grip press in the training program. The athlete himself decides whether to do the exercise before or after the main complex.

The reverse grip press is used for:

lag in the development of the thoracic region compared to other muscle groups;
presence of weak;
decreased performance from basic exercises.

The reverse press is prohibited for athletes with a shoulder or elbow injury. The exercise is not suitable for people without flexible wrists. The reverse grip press is not recommended for beginners - due to the lack of experience in training with a barbell, the risk of the bar slipping out of your hands increases. If you follow the technique, the risk of injury from this exercise is minimal.