Reverse grip bench press. Reverse Bench Press

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

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 gain only 5% more load, in comparison with 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 a Canadian university showed that the bench press with a reverse grip provides 30% more work to the chest muscles than a similar flat 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 large clavicular pectoral 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 sports equipment must be located 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.

Reverse grip barbell press

Video: reverse grip barbell press (lying)

The reverse grip barbell press was invented, oddly enough, long before the incline bench press. And it was used to “explode” top part breasts However, a detailed analysis revealed additional advantages of this exercise:

working out the upper pectoral muscles. Usually, this is done with an incline bench press, however, the reverse press also brings decent results;
triceps work. Moreover, he does not exclude the chest, as happens with the classic bench press, but only refines the movement. This is especially true for the final phase of the exercise, when the bar is at the top point;
the elbow is in an isolated position, this does not allow the athlete to simply physically move their elbows apart. Very useful after injuries elbow joint, When classic bench press lying down leads to very unpleasant pain effects.

Differences between the reverse grip press and the classic one

Actually, the position of the hands on the bar. With a reverse grip, the palms face back, not forward. This leads to an anatomically determined specific trajectory of the projectile. As a result, the work includes upper areas pectoral muscles, the deviation of the ulna to the side is eliminated.

Of course, you cannot take record weights with this type of bench press - and the working weight will inevitably decrease. However, the goal of any bodybuilding workout is not to take a record weight “at once,” but to build harmoniously developed muscles of the whole body. This should never be forgotten. And careful study of even the most small muscle absolutely necessary to achieve this goal.

Correct reverse grip press technique is the key to success

When performing such a specific exercise as the reverse grip press, it is very important to follow the correct technique. Firstly, this will minimize the risk of injury, and secondly, it is guaranteed to “break through” the upper chest and front delts.

The grip is shoulder-width apart, palms facing back. Closed grip required! That is, the finger should “lock” the bar in the palm. Otherwise, the entire load may simply slip out of your hands and tip over onto your face.
For greater stability, the legs are placed wider and rest firmly on the floor.
Next, the weight is carefully removed from the racks and lowered onto the chest. The insurance partner must keep everything under constant control and not be distracted for a second.
The weight is squeezed up all the way; at the highest point of the amplitude you need to pause for 1-2 seconds.
Lowering occurs under control and smoothly. It is unacceptable to suddenly throw weight on your chest.

Subtleties of the reverse grip press

You should not focus on your working weights in the classic bench press. At reverse press they will inevitably be smaller. It is necessary to make a note in the training diary so that the bench press is carried out with a reverse grip;
During the exercise, insurance from a partner is required. A reverse grip is not anatomically normal for a person, and therefore you can lose control of the weight at any time;
if the partner is not there this moment, it is permissible to perform a reverse grip press in a Smith machine. By the way, in Smith such a press can be performed with one hand if the right one lags behind, or left side bodies;
at the lowest point of the trajectory, the bar should not touch the chest. And in no case is it permissible to perform a “bouncing” exercise - when the bar literally springs away from the chest and bounces up a little;
As for the time to perform this exercise during training, opinions differ here: some recommend performing it before the main complex, and others after. And everyone argues their point of view differently. Here you can take an individual approach: focus on your own feelings and the effect of training;
Anyway, this exercise does not apply to the main ones. It should act as an auxiliary one. It is recommended to combine it with such as the classic bench press, crossovers, etc.
The classic option in the complex is 3-4 approaches with 8-10 repetitions in each.

What muscles work when doing a reverse grip press?

As mentioned above, the reverse grip bench press is mainly used to work out upper pectoral muscles. However, the triceps muscles, as well as the anterior deltoid muscles, are also included in the work.

In order to turn off the triceps, you can not complete the movement at the very top point of the trajectory, but hold your arms in a slightly bent state for a while, and then start moving down.

The following principle can also be traced: the wider the grip, the more intense the chest works. The narrower the grip, the more they develop triceps.

You can do the reverse grip press on an incline bench in the same way. This will work on the upper chest even more effectively. However, working weights will also decrease significantly.

Lie down on a horizontal bench. Using a close, supinated grip, lift the barbell off the rack and lift it straight above you. Hands are perpendicular to the floor. This will be your starting position.
As you inhale, slowly lower the barbell down, bending your elbows. Continue the movement until the bar touches the middle of your chest. Tip: Unlike a regular bench press, keep your elbows close to your torso.
After a short pause, as you exhale, lift the barbell up, returning it to initial position, straightening your arms and squeezing your triceps. Pause and slowly lower the bar. Hint: The downward movement should take twice as long as the upward movement.
Execute required amount repetitions.
After finishing the exercise, place the barbell on the racks.

Attention: if you are doing the exercise for the first time, use the help of a partner. If a buddy is not available, be careful with your weight selection. Watch the movement of the bar, do not let it move forward.

Variations: You can also perform this exercise using an EZ bar or dumbbells.

The reverse grip barbell press is an old, difficult, but very effective exercise for the chest. Before the appearance inclined benches The tops of the pecs were pumped with his help. In terms of execution, this is a real punishment, but you can do it not only with a barbell, but also with dumbbells and even in a bench press machine. In any variant, the load on the upper chest will be strong and accentuated. About how to do a reverse grip press, and how to get the hang of it simple exercise maximum, read on. The most interesting things about training and sports nutrition on my telegram channel https://t.me/bestbodyblog

I have already talked about the benefits of other exercises performed with a reverse grip and sang praises and. Changing the position of the hands in these exercises magically turns classic movements into new, unusual and more effective ones. The situation is exactly the same in the barbell press. horizontal bench.

But if exercises for the back and triceps differ from their original versions only in the inconvenience of holding the apparatus, then the reverse grip press is a really dangerous exercise. It is very easy to drop a heavy barbell on your chest while doing this. The question arises - why take the risk of twisting your wrists until it hurts and doing the bench press with a reverse grip, if you can pump up the upper chest with the help of other exercises? And this is where the fun begins...

Incline Press or Reverse Press, Which is Better?

In 2016, based on the research center for certification of fitness specialists (American Council on Exercise), a comparison was made of these two exercises in terms of determining the activity of the muscle fibers of the upper chest. As it turned out, when performing a bench press with a reverse grip on a horizontal bench (it is also called supinated), the load on the upper chest increases by 30%.

The best exercises for each section of the chest

But during the incline bench press, only 5%. In this case, the load on the anterior delta in the first case increases by 10%, and in the second by almost 40%. Call incline press, from the point of view of science, an exercise for the upper chest is not entirely correct, correctly – an exercise for developing strength shoulder girdle. But, I digress.

The highest degree of activation of the upper pectorals was recorded when performing a reverse press on an incline bench (with an inclination angle of 30°). In this case, the load on this area increased by exactly half.

Reverse incline press. Better exercise for the upper chest

Conclusion: pumping up your upper pecs with an incline barbell press is not best idea. The supinated press is much more effective in this regard.

Reverse grip bench press which muscles work?

The main difference between this press and the classic one (except for the position of the hands) is that during its execution less load is placed on the triceps and more on the biceps. In addition to this feature, the reverse grip press works the same muscles as in a regular exercise:

Large pectoral
Subclavius muscle
Anterior deltoid
Biceps
Triceps
Serratus muscles
Wrist muscles

This unusual chest exercise works the biceps very actively.

Conclusion: in the reverse grip press, the same muscles work as in the regular version of the exercise, but only the biceps and wrists get more load, and the triceps less.

It’s better to use a reverse grip, however, this unusual exercise has three more significant advantages:
Isolated elbow position. When performing a bench press with a reverse grip, it is more difficult to move your elbows to the sides than in the classic version, therefore, the load on them will be less.
Less operating weight. Pressing the barbell in this manner is technically more difficult, but it is more natural from the point of view of the structure of the shoulder joint, so the load on it and on it is also reduced.
. The initial phase of the movement is performed by the biceps, and the triceps are included in the work at the very end. It “steals” the load from the chest less than usual, so it gets more work.

Conclusion: The benefit of the reverse grip press is that the load on the elbows and shoulders is lower, and the load on the pectoral muscles, especially at the very top, is higher.

Reverse grip barbell press technique

Even the exercise is complex and requires strict adherence to the rules of execution, what can we say about the bench press with a supinated grip? This method of breast pumping requires a serious level of training, a smart partner and even some courage. The technique for doing it is as follows:

STEP 1. We lie down on a horizontal bench for a press and firmly rest our feet on the floor. We grab the barbell with a reverse grip (palms facing us), grab it tightly with four fingers and cover them with our thumb. We bend the back, bring the shoulder blades and chest together, on the contrary, open and tense the abs. This is the starting position.

STEP 2. We take a breath, smoothly (either on our own or with the help of a partner) remove the barbell from the racks and slowly lower it to the solar plexus area. Without delay, strain your chest, exhale and with a powerful springy force, press the barbell up.

Reverse press technique:

Note: The main force in the reverse press comes from pushing the barbell from the bottom point. You need to prepare for it in advance and under no circumstances relax your muscles during the period of lowering the projectile.

Conclusion: The reverse grip press technique looks simple on paper, but in fact it is very difficult exercise for the pectoral muscles.

How to do a reverse grip bench press correctly?

Doing a barbell bench press with a reverse grip correctly is not easy, because in addition to the utmost concentration on moving the projectile, there are a number of conditions that need to be paid attention to:

Rack height. Returning the bar to the racks is the most dangerous part of performing such a press. You need to control this moment extremely carefully. And adjust the height of the racks so that when the bar is removed from them, the elbows are in a slightly bent position.

Lowering speed. The negative phase is important in any exercise, but especially in this one. The slower the barbell lowers, the more load the pectoral muscles receive and the greater the chance of leaving the workout without injury.

Trajectory of movement. The bar should move almost vertically. If the projectile is displaced onto the stomach, the load will go to the front deltoids, increasing to a traumatic level. If it moves towards your head, there is a danger of dropping it on your head. There is a slight backlash in the movement of the projectile, but it is small.

Elbow position. The parallel position of the elbows in this chest exercise is inherent in its mechanics, however, if the weight of the apparatus is excessive, they can move apart. In this case, the back muscles are immediately involved in the work. The weight of the barbell is a secondary value, the main thing is to keep your elbows parallel throughout the entire approach.

Elbow control in the reverse press must be constant.

Touching the chest. There is no need to pause while lowering the bar to your chest. This halt allows the pectoral muscles to rest and relax, and during the subsequent lifting phase, it increases the level of tension in the biceps ligaments.

Girth of the neck. The barbell bench press is often done with an open grip (also called a monkey grip). This way it is more comfortable to perform it for the wrist joint. But, in this case, it is necessary to use only a closed grip, otherwise the barbell will not take long to fall.

Note: In addition to the general unfamiliarity of performing a bench press with a reverse grip, it has another unpleasant nuance - a strong load on the wrists. Before starting the exercise, it would be a good idea to stretch them additionally, and do the press itself in or with wristbands.

Wrist clamps in a supinated press will help avoid injury

It is correct and logical to start training your chest by pumping up your upper body; it lags behind in almost everyone. However, putting the reverse grip press in first place in the complex is possible with a lot of training experience and a delicate technique for performing it. IN otherwise, it’s better to do this bench press second and start pumping your chest with a simpler exercise, for example.

Conclusion: doing a supinated bench press with a barbell correctly means controlling the process in the smallest detail, tracking the position of the elbows and the vertical movement of the projectile.

How to replace the reverse grip press?

The biggest drawback of this unusual chest exercise is that there is no point in attempting it without an experienced partner. The fear of dropping a heavy barbell simply will not allow you to work with normal weight. The solution will be power frame with restrictions, but not every gym has such equipment. But most of them have a Smith machine and dumbbells. Then you can replace the reverse grip press with the following exercises:

Smith Reverse Grip Press

- this is a godsend for the isolated study of individual muscle groups, and God himself ordered to do barbell bench presses with a reverse grip. All the negativity inherent in the exercise and all its danger go away, the barbell is easy to remove, easy to return to its place, and the process of moving the projectile itself is easier to control. The stabilizer muscles rest, and the direct load on the upper chest increases significantly.

Smith press with reverse grip

You can do the exercise on a horizontal bench, as well as on an inclined one (to pump up the upper pecs to the maximum) and even on a reverse inclined one (to minimize the load on the front deltoid). The Smith Reverse Grip Press is the #1 change.

Reverse grip dumbbell press

In technical terms, the reverse grip dumbbell press differs from the barbell press and quite significantly. In the initial phase of the movement, the dumbbells are in a neutral position and move to a supinated position only in the last segment of the trajectory.

But it is impossible to say that this is a drawback of the exercise; on the contrary, turning the dumbbells at the top point causes the muscles of the upper chest to contract extremely strongly, which serves as an additional stimulus for them to grow. Replacement No. 2.

Reverse Grip Hammer Press

The reverse-grip hammer press closes our hit parade, since performing such an unusual exercise requires a special bench press machine. But in terms of isolated pumping of the upper chest, it has no equal.

Supinated bench press

Even though, in terms of gaining chest mass, this variation of the bench press is inferior to other exercises, but it is ideal for the final “bombing” at the end of the workout.

Conclusion: replacing the bench press with a reverse grip is not difficult, but to get the alternative exercises return, they must be done in compliance with the above rules of implementation.

Conclusion

I hope that my story about this unusual exercise will be interesting and useful and will allow it to take its rightful place in the magazine. the best ways pumping the upper chest. May the force be with you. And mass!

The reverse grip press is designed to pump up the triceps and. This may be the first time you’ve heard about this type of bench press. Before starting the exercise, please read this article carefully.

When to do the exercise

When your pectoral muscles lag behind in development compared to the growth of other muscles.
When you have weak triceps.
For variety in your workout.

When not to do this exercise

If you don't have a belay partner.
If you once had a shoulder injury.
When your elbows hurt, your biceps are injured.

The reverse grip bench press is done extremely rarely. Usually other exercises, the so-called base, are sufficient. If you decide to complicate your program, give additional stress to your pectoral muscles and triceps, strictly follow the recommendations on the bench press technique. A mistake will cost your health.

Since in this exercise additional load is placed on the biceps and anterior deltoids, we do not recommend training the shoulders and arm flexors on the same day.

Rack height

Set up the barbell racks so that when you lie down, your arms are slightly bent when you hold the bar. Don't set the bar too high or too low. Lie down on the bench and lift the barbell from this position - if it is comfortable to put it back, it means you have set the height of the racks correctly.

Insurance

Ask someone to back you up. Have this person by your side when you start pressing. The exercise is not aimed at lifting maximum weights, technically difficult, so you can easily drop the barbell on yourself.

Choosing a bar and warming up

Leave the bar empty. Typically the weight of an empty bar is 20 kg. If this is hard for you (for girls, by the way, this is a very solid warm-up weight), take a lighter bar. Never be shy about starting small and don’t pay attention to guys who are already pumped up. They also started with light weights. The main thing is gradualism.

Lie down on the bench. The pelvis, back, shoulders and head should lie on the surface of the bench. The legs rest on the floor and are slightly apart, bent at the knees. It is necessary to lie down steadily. The bar should be exactly above your eyes.
Take the bar with a classic grip slightly wider than shoulder width. Take it off and do 10 quick reps to warm up. Put the bar back.
If it’s hard, look for a lighter bar.

Let's start the exercise

The starting position is the same. We make a slight bend in the lower back (no bridges or other cheating).
We grab the bar with a reverse grip, thumb we grab it (that is, 4 fingers on one side, the thumb on the other) - it’s safer this way, the bar won’t roll onto your chest. Hands exactly shoulder width apart.
We position your legs so that you lie stable and do not sway to the sides. We rest our heels on the floor. If you spread your legs wider, the position will be more stable.
A partner helps in removing the barbell. At your command, he removes the bar and releases it. All this time you keep your hands on the barbell and control its movement. Your partner removes his hands when the bar is at the level of your diaphragm.
Now lower the barbell so that your elbows do not spread out to the sides. Slowly lower it onto your diaphragm, raise it faster. We repeat 10 times and decide whether to increase the weight or not.
If your weight is normal, do 3 sets of 10 reps as your first workout.
If it’s easy, we assume that it was a specific warm-up. We select the weight so that you can perform the exercise for the required number of repetitions. correct technique. Experiment.

The most important points in the bench press and what not to do

Many people want to pump up faster, without even understanding part of the meaning of exercise. gym. As a result, they simply jerk their arms, legs, jump and make other people laugh.

Weights

It often happens that friends in the gym shout at you: “What’s so little, hang more!” And you, in order not to fall in their eyes, hang more. And you tear the ligaments. Therefore, work with the weight that suits you.

What others say doesn't matter. If you are comfortable working with an empty bar, and 25 kg is already very heavy for you, work with an empty one. At the next workout, you will add these 5 kg and perform this exercise efficiently with the new weight of the barbell. Don't look at others, you are pumping your body!

You can lift more by bending with a “bridge”, making a powerful jerk, jerking on the bench, but there will be zero benefit for your muscles! But there is a lot of harm, even injury.

Execution speed

When bench pressing, the main force comes from pushing the barbell away from the chest. Therefore, this part of the exercise should be done faster and while exhaling. The lighter one needs to be stretched for a few seconds.

Thus, we lower the barbell slowly, feel all the muscles that work and inhale. When the barbell is on the chest (in our case, in the solar plexus area), we exhale and with a powerful push we throw the barbell back to its original position. Moreover, this movement must be controlled.

A common mistake is sudden and uncontrolled lowering of the bar. The result is chest injuries and strained triceps and shoulders.

Rod movement trajectory

You must guide the bar so that it moves strictly vertically. No deviations. Remember, the maximum load from gravity is achieved only at right angles to the horizon.

If the bar goes to your stomach, you risk tearing your deltoids. The load on your shoulders will increase significantly. And instead of breasts, you will “kill” them. If you move the barbell to the side with your head, you risk dropping the bar on yourself. The belayer may not have time to react. Here are 3 reasons why you need to perform this version of the bench press correctly.

Insurance

The person who volunteered to belay you must look at you and be close to you during the exercise. It is unlikely that he will be able to catch the barbell if you drop it on yourself. But in the case when you cannot squeeze the last time in the approach, it will help you finish the exercise and return the barbell to its place.

Due to the fact that this press is performed from the diaphragm, and the racks are located at eye level, you will not be able to independently set up a barbell loaded with weights without the risk of it breaking.

Correct belay when bench pressing is a minimal assisting force. Your partner should allow you to finish the exercise so that you can give your best.

Elbow position

If your elbows go out to the sides, your back will connect to your chest and triceps. This way, you won't get the maximum targeted load on the desired muscles. Elbows should be pressed to the body.

Difference in neck girth

To prevent the bar from falling onto your neck, you need to grab the bar with 4 fingers on one side and your thumb on the other. It is safe. Some trainers say that with this grip, not the entire triceps works.

If you wrap all your fingers around the bar on one side, they say, the triceps will be maximally loaded. There is no significant difference between these two grips, except for the increased risk of the bar leaving the palms. Therefore, we hold the bar exactly as we advise.

Hand position

We don't do push-ups, so we don't need to bend our wrists. Keep them as straight as possible. Experiment with what is most convenient for you. So do it.

If your shoulders hurt, but you want to pump up your chest

Shoulder - very a complex system. That's why she most often suffers when she's in a hurry, incorrect technique or too much working weight.

If your deltoids are stretched and painful, you should not press the barbell this way! Wait until the pain goes away. And even after this, you can’t perform a reverse grip press for some time.

If the bar is only 20 kg

This section is mainly for girls and physically unprepared men.

Take dumbbells instead of barbells! Their weights vary. You can take 3 kg, or you can take 6. Select your weight and exercise in the same way as with a barbell.

The only difficulty is that each hand is on its own. Therefore, try to keep the movements synchronized. It is advisable to have a partner nearby.

Execution in Smith

We don't see any point in this exercise, since the weight of the bar in Smith can reach 30 kg. For many, this weight will be heavy, and this version of the barbell press will be impractical. The same applies to trained people. You'll be better off pressing outside of Smith.

Who does this exercise

Most often, this type of bench press is used by athletes who want to improve their bench press performance. They are professionals, they have been training for a long time, they bench press very often and a lot. Therefore, you can see various pressing techniques in them, including reverse grip.

In a normal workout, this exercise has no meaning. It is also meaningless for beginners.