This guide will tell you everything you need to know about the Reverse Grip Bench Press.
What is the Reverse Grip Bench Press?
So what exactly is the Reverse Grip Bench Press? This is a variation of his barbell bench press performed in a supination position with hands and palms facing up.
This wide, thumb-out grip gives you more horizontal travel than a standard bench press.
Muscles Worked with Reverse Grip Bench Press
The Reverse Grip Bench Press has the following benefits:
- Chest (major and minor)
- triceps brachii
- biceps brachii
- anterior deltoid
- forearm
- grip
As a variation on the bench press, this exercise works many of the same muscles in slightly different ways.
Some areas work harder, such as the wrists and biceps.
chest
The two main muscles tested and improved here are the pectoralis major and pectoralis minor.
Reverse variations tend to touch the lower chest and feel like you’re working the upper pectoral muscles harder.
triceps brachii
Like traditional exercises, this exercise also works your triceps and leads to significant strength and strength gains (depending on your training strategy and program).
sauce: Photo credit: CrossFit Inc.biceps brachii
The reverse-grip bench press involves a fair amount of shoulder flexion, which puts more strain on your biceps. This extra stimulus helps you grow bigger and more powerful guns.
shoulder
This exercise primarily targets the anterior deltoid muscles.
forearm and grip strength
Your wrist actively moves in a unique way throughout its range of motion.
Leaning back slightly (to maintain a firm grip), this really tests and strengthens your strength.
Benefits of the Reverse Grip Bench Press
Unique exercises have many benefits.
increase breast
One of the great benefits of the Reverse Grip Bench Press is that it helps you grow your chest, especially your upper chest.
If your goal is to gain muscle, try to keep your sets and reps within your hypertrophy range (3-5 sets of 8-12 reps).
Build upper body strength and muscles
A supinated grip will push the elbow further inward. It focuses on the upper chest, front deltoids and biceps and targets them in a very unique way.
This strengthens your upper body and increases muscle mass in your frame.
Increased wrist mobility and strength
This move requires a strong wrist and you need to train your wrist. A valuable but undervalued asset for any fitness enthusiast and a great way to prevent long-term lifting injuries.
If you are unfamiliar with this exercise, increase the weight gradually to avoid straining your wrists.
Forearm strength enhancement
Similar to the above, your forearms also need to work a lot to support the barbell. This will strengthen and improve them.
better balance and coordination
The reverse bench press may feel awkward at first, but it requires good balance and coordination.
As the body adapts, it strengthens its proprioception and coordination capacity accordingly, as it must strive not only to move the load, but also to stabilize it.
Add Variation to Your Chest Training
The Reverse Grip Bench Press is a great exercise to use when you hit a plateau or sticking point in your chest training.
The versatility and alternating stimulation that this exercise provides allows you to strengthen other areas of your bench press. This will improve your bench press overall, make training fun, and help your body make guesses.
Great for deloading
This variation cannot lift as much weight as a traditional bench press. This makes it a natural choice for a lightening week.
How to do a reverse grip bench press
Place a barbell on the bench press like you would a traditional exercise.
IMPORTANT: Make sure you have an experienced spotter.
The reverse grip bench press should always be done with a spotter, especially when you’re learning the move.
- Lie on a bench with the bar (with rack) at eye level
- Grip the barbell wider than shoulder width. Palms face up. Your thumb should point toward the bumper plate.
- Bend your wrists slightly so that the barbell rests in your palms
- keep your feet firmly on the ground
- Inhale and tighten your core, buttocks and legs
- Bend your back, but make sure your shoulder blades and buttocks are touching the bench
- remove barbell rack
- Lower the weight until the bar touches your chest and sternum
- Squeeze the barbell back to the starting position.keep elbows closed
- exhale at the top of the movement
- repeat as many times as needed
sauce: Photo credit: CrossFit Inc.technique tips
It’s your choice whether or not you want a spotter to help you unrack the barbell.
Reverse Grip Bench Press Variation
Horizontal pressing with a supinated grip is a good variation of this exercise.
for example:
- Incline Reverse Grip Bench Press
- reverse grip dumbbell press
- reverse grip machine chest press
Alternatives to Reverse Grip Bench Press
Here are the 6 best alternatives for this exercise:
FAQ
If you have any questions, please feel free to contact us.
What does the Reverse Grip Bench Press do?
The reverse grip bench press is a great exercise to work your upper chest, front deltoids, biceps, triceps, forearms, and wrists.
It greatly improves balance, coordination and confidence, and is also very helpful during periods of off-loading during training for athletes.
What Muscles Does the Reverse Grip Bench Press Target?
This exercise is effective and improves your chest, front deltoids, triceps, biceps, forearms and wrists.
What is the difference between the reverse grip bench press and the traditional bench press?
Grip is the main difference. The reverse grip bench press also brings your elbows closer to your body for a wider grip.
My wrist hurts when I use this grip. What should I do?
Determine if this is pain from an injury or if it is natural pain from the exercise itself. It’s perfectly normal for your wrist to hurt first. Over time, they adapt, become stronger, and feel less pain.
Increase the weight slowly and gradually, allowing your wrists and forearms to develop.
How can I make my exercise more comfortable?
Set a slightly wider grip. This will allow you to properly open your hands and make the entire lift more comfortable without losing any benefits.
learn more
Learn more about and expand your training knowledge. skull crusher, mine line and box squat.
your Technical bench pressor try barbell incline bench press, and close grip bench press.
