Reverse Grip Bench

[Rocket]

Anyone use a reverse grip for the bench..Anthony Clark puts up big weight this way. What is the advantage?

Rocket

 

[Grizzly]

I went to a strength and conditioning clinic at which Anthony Clark demonstrated his bench and told us about the grip and whatnot. Here's the reasons that he gave us for using it.
1) I believe he said something about getting injured and then needing to come back. Well, since he, at the time, was the only person using the reverse grip, it gave him a certain PR advantage.

2) With the reverse grip there is only two rotations in the shoulders as opposed to three with the conventional grip. This takes a lot of stress off of the rotator cuff and helps prevent injury. Also, I think the injury he had was to his rotator cuff, thus using this grip is definitely better for him.

Personally, I can't lift as much with the reverse grip, due to lack of specific practice, but I like to use it every few weeks or so because I really get a good workout in the medial heads of my delts. Don't know why, but I do, so I use it here and again.

 

[Belial]

The way I do reverse grip... I can't push as much weight, maybe 40 lbs off my regular max. But it IS easier on my (bad) shoulders, and does involved more tricep coming off the chest.

Good lift, but I doubt it would ever exceed my conventional bench.

 

[b fold the truth]

I may be wrong...but I believe you can not do the rev grip bench in some feds.

Does it allow for a different range of motion? More lats?

B True

 

[BodybuildingUniverse]

good explanation grizzly, must have been a great clinic.

you are right b fold, most feds dont allow the reverse grip in competition. APF does I believe but that may be all.

most of the guys I know that bench reverse are doing so only because they are injured, shoulders or torn pec. It is a lot more tricep and in my view, a LOT harder to perform. The grip is very dangerous as well, you lose it and your face slows the bar down. ugh!

One guy in my gym that is a 540 bencher swears that the reverse grip works his lower pecs more than conventional. Not good enough of a PLUS to convert me though...haha

 

[JOKER47]

Sorry if this is a stupid question, but by "reverse grip" do you mean with your palms facing you as opposed to away from you?

That sort of sounds crazy to me....But then, maybe it's just my lack of experience......


Joker

 

[BodybuildingUniverse]

yep, the palms are reversed and the bar kind of sits across your palm and thumb. Your elbows are forced in hence the additional triceps recruitment

 

[Rocket]

I ask this question because Monday is bench day and I was looking for something different to do. I tried them and could not do any the grip was akward and unstable, I gave up and did inclines!

Rocket

 

[estropes]

reverse grip

I use them in my Tricep training, it really seems to target that area. I was told to give them a try when I first started lifting and it really seemed to improve the look of my tricep as well as the amount I could lift in regular flat bench (which would make sense because you use your tricep when benching). Although my friend tried it and he had a screwed up wrist and it just hurt it worse, so be carefull when doing this style just because it's an odd lift if you are not used to it.

 

[JOKER47]

Re: reverse grip

I use them in my Tricep training, it really seems to target that area. I was told to give them a try when I first started lifting and it really seemed to improve the look of my tricep as well as the amount I could lift in regular flat bench (which would make sense because you use your tricep when benching). Although my friend tried it and he had a screwed up wrist and it just hurt it worse, so be carefull when doing this style just because it's an odd lift if you are not used to it.

Can you compare them to skull-crushers? I have been looking for a replacement for skull-crushers, but haven't found anything that gives the same pump. Can you give a comparison between the two?

Thanks,
Joker