Reverse grip benchpress

[Twitched]

Can you guys tell me everything you know about reverse grip?

Which muscles are stressed more opposed to regular, is the injury locations shifted any? Anecdotal experiences, etc..

I am thinking of switching to reverse grip as my competition grip..I can press with my lats through 90% of the ROM (as opposed to about 50%) so it feels more powerful for me..


Any opinions?

 

[CytoMel]

I saw a few people do very well with a reverse grip also Anthony Clark who set the WR with it. Personally I tried it a few times and it seemed awkward because my wrists were turned out in an uncomfortable way. I had a lot of sucesses with the regular grip BP so I choose the regular grip instead.

If the reverse grip works for you, then you might want to go with it in competition.I wonder how wist wraps are used with the reverse grip and if they are used differently than convenional wraps.

 

[FREAK19]

reverse grip really hits the triceps. It would be cool to switch it up as long as your pushing more with a reverse grip the regular.

 

[Twitched]

thanks for replies so far.. I'm wondering abotu the wrist wraps as well....

anyone else got opinions?

 

[p03t1c]

i never use reverse grip. it just places my wrists at strange angles. maybe i'm doing it wrong but it just feels unnatural. it is supposed to bang the tris but i'm sticking with regular.

 

[solidspine]

I am always looking for new ways to work my chest, will try this,

I don't know what your question is about wrist wraps, but I use them a lot, eg when doing bent over rows and lat pull downs,

 

[jayde]

Reverse grip benching is a tricep movement. The path is slightly different than a regular press i believe (IIRC, it uses more of a J hook).
i lay further back on the bench and use a spotter for relatively minor weight. The lift off requires you to pass the bar across your face with only your thumbs holding it.
hope that helps.
gabrielle

 

[Arioch]

Other lifters have used it with quite a bit of success, and yes, the triceps are even more active in this case.

Rick Weil, for example. 551 at 181 reverse grip.

The only lifter I know of personally who uses them regularly as an assistance exercise is my wife, and she loves them.

 

[SouthPawSE]

I use Reverse and find I can push more effectively through the entire lift. Right now I'm hitting 355 for sets of 5-6 reps.

For me it is more of a straight push(away from my face) instead of a j press. Enables me to keep my elbows tucked at about 45 degrees, not to my sides but not to high either.

More tricep and front delt, I also get a great push from my lats.

 

[Arioch]

I should also mention that there is usally even less opening of the acromial process when reverse grip benching. It is usually (note: usually) easier to keep the elbows in close, making it even easier on the shoulder joint.