Bench press reverse grip
Bench press reverse grip was coined, oddly enough, long before the bench press on an inclined bench. And it was used to “blow up” the upper part of the chest. However, a detailed analysis revealed the additional benefits of this exercise:
study of the upper pectoral muscles. Usually, a bench press from an inclined bench is performed for this, however, a reverse bench also brings decent results;
working triceps. Moreover, he does not exclude pectoral ones, as is the case with the classical bench press, but only modifies the movement. This is especially true of the final phase of the exercise, when the bar is at the highest point;
the elbow is in an isolated position, it does not allow the athlete to physically push the elbows apart. Very useful after injuries of the elbow joint, when the classic bench press leads to very unpleasant pain effects.
Differences of the press reverse grip from the classic
Actually, the position of the hands on the neck. The palms are looking backward, not forward, while holding back. This leads to an anatomically determined specific trajectory of the projectile. As a result, the upper regions of the pectoral muscles are included in the work, the deviation of the ulnar bone to the side is eliminated.
Of course, the record scales with this type of bench press will not be taken – and the working weight will inevitably decrease. However, the goal of any training in bodybuilding is not to take a record weight “at times”, but to build harmoniously developed muscles of the whole body. This should never be forgotten. A careful study of even the smallest muscle is absolutely necessary to achieve this goal.
The correct technique of the press reverse grip – the key to success
When performing such a specific exercise as a reverse grip press, it is very important to observe the correct technique. Firstly, it will minimize the risk of injury, and secondly, it is guaranteed to “penetrate” the upper part of the chest and the front deltas.
Grip is shoulder width, palm look back. Mandatory closed grip! That is, the finger must “lock” the neck in the palm of your hand. Otherwise, the entire load may simply slip out of the hands and fall over the face.
For greater stability, the legs are placed wider, firmly resting on the floor.
Next comes a careful removal of weight from the racks and lowering it on the chest. The insurance partner must keep everything under control and not be distracted for a second.
The weight is squeezed up until it stops, at the highest point of the amplitude it is necessary to sustain a pause of 1-2 seconds.
Lowering occurs under control, smoothly. It is unacceptable to sharply throw weight on the chest.
The subtleties of the press reverse grip
Do not rely on your working weights in the classic bench press. When the back press they will inevitably be smaller. In the training diary you need to make a note so that the press is carried out with the reverse grip;
during the exercise, insurance from the partner is required. Reverse grip is not anatomically normal for a person, and therefore you can lose weight control at any time;
if there is no partner at the moment, it is acceptable to carry out the press with reverse grip in the Smith simulator. By the way, in Smith, such a press can be performed with one hand, if the right or left side of the body lags behind;
at the lowest point of the trajectory, the neck should not touch the chest. And in no case it is unacceptable to perform the exercise “on beating off” – when the vulture literally springs from its chest and jumps up a little;
As for the time of this exercise during a workout, opinions differ: someone recommends doing it before the main complex, and someone after. And each argues his point of view in different ways. Here you can follow an individual approach: focus on your own feelings and the effect of training;
in any case, this exercise does not apply to the main ones. It should act as an auxiliary. It is recommended to combine it with such as the classic bench press, crossovers, etc.
The classic option in the complex is considered 3-4 approaches with 8-10 repetitions in each.
What muscles work when pressing the opposite grip?
As mentioned above, basically the bench press with reverse grip is used to work out the upper part of the pectoral muscles. However, this includes the work of the triceps muscles, as well as the front bundles of the deltoid muscles.
In order to turn off the triceps, you can not bring the movement to the end at the highest point of the trajectory, but hold your hands in a slightly bent state for a while and then start moving down.
The following principle is also traced: the wider the grip, the more intensively the chest works. The grip already – the more develop triceps.
Similarly, you can perform bench press grip and on an inclined bench. This will work the upper chest even more efficiently. However, the working weight will be significantly reduced.