Reverse Bench Press Benefits

Reverse grip bench press back off sets 135 pounds x 2 x 5. The bench press is such a ubiquitous exercise in gyms and training rooms that even novice exercisers often know that you perform the activity with an overhand grip. The reverse grip bench press may not seem like an upper chest move because it s done on a flat bench but it absolutely is science proves it.

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In the same fashion as the normal bench press the reverse grip primarily targets the chest muscles with an additional stimulus being placed upon the shoulders and triceps.

Reverse bench press benefits. But they may not be aware that you can reverse your grip to work your muscles a bit differently. Nearly a year ago i wrote an article about the reverse grip bench press the article touts the potential gains to upper chest stimulation from utilizing this grip. The reverse grip bench press tends to put less stress on the shoulder joint than the regular bench press. The reverse grip bench press is performed in a position that involves more lateral or external rotation of the shoulder than the regular bench press.

In the same manner the reverse grip bench press makes the shoulder more comfortable and stronger. Reverse grip bench press benefits. The muscles worked in a reverse grip bench press. Reverse grip bench press warm up 45 pounds x 10 135 pounds x 5 185 pounds x 3.

Bench press 225 pounds x 2 275 pounds x 3 x 5. Despite direct statements from prominent figures in the bodybuilding world regarding the benefits i dug deeper to find the truth about the reverse grip bench press. This lateral rotation may help to keep the head of the humerus the ball of the ball and socket shoulder joint stable in the socket because two key muscles in the rotator cuff the muscles that keep the shoulder stable are lateral rotators. Most of us do a bench press on an incline when we think of concentrating on the upper chest but the truth is that there is a better way that the upper pecs can be isolated.

It should be categorized as more of a hybrid motion much like the close grip bench press and dip that can be used for more triceps involvement depending on how you adjust your hand and elbow positions. The natural arm position of the press and supinated reverse grip allow the shoulders to be in a more externally rotated position during the exercise. Training the chest with a combination of various movements is something that you should be weary of. One study showed that using a reverse grip on the bench press flat bench not incline increased subjects upper pec activity by 30.

The reverse grip bench press is a great movement to work the chest and arms. Though the reverse grip bench press also hits the upper pec harder especially when moving the hands slightly wider than shoulder width. As an example an american weightlifter by the name of david paul was unable to perform the regular bench press due to shoulder pain but wound up executing the reverse grip barbell bench press with a resistance of 550 pounds. Anatomy of the reverse grip bench press.

Let s say someone has planned to do a bench press workout with 275 pounds for 3 sets of 5 reps.