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Getbig Bodybuilding Boards => Training Q&A => Topic started by: SF1900 on July 01, 2011, 10:43:41 PM
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1) Has anyone ever used an underhand grip on the bench press? If so, have you received good results, etc?
(http://weighttrainingexercises4you.com/images/Reverse-Grip-Close-Grip-Bench-Press.jpg)
2) Does anyone pause for a brief second at the bottom while benching? I know powerlifters do this. Any benefit from a brief pause?
Thanks.
sincerely,
SF1900
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1) Has anyone ever used an underhand grip on the bench press? If so, have you received good results, etc?
(http://weighttrainingexercises4you.com/images/Reverse-Grip-Close-Grip-Bench-Press.jpg)
2) Does anyone pause for a brief second at the bottom while benching? I know powerlifters do this. Any benefit from a brief pause?
Thanks.
sincerely,
SF1900
1) Without being an expert myself...i find this variation pointless..just stick to normal grip.
2) I do it sometimes..while others i squezz at the top...static holds or how the hell they are called..
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1) Without being an expert myself...i find this variation pointless..just stick to normal grip.
THIS^
Also,reverse benching is a good way to drop the bar on your face if you aren`t used to doing them...............can kind of roll right out of your grip,onto neck or face.
I`ve been training forever, seen a few guys do them on a pretty steady basis, but personally,I never even bothered to try out one single rep.
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1) Has anyone ever used an underhand grip on the bench press? If so, have you received good results, etc?
(http://weighttrainingexercises4you.com/images/Reverse-Grip-Close-Grip-Bench-Press.jpg)
2) Does anyone pause for a brief second at the bottom while benching? I know powerlifters do this. Any benefit from a brief pause?
Thanks.
sincerely,
SF1900
dumb move in my opinion anthony clark used this grip to do 700 lbs. barbarian bros used like 500 in this move at strength exhibitions because enuff guys in crowd could do it the regular way.
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Reverse grip bench is not for chest, it's for triceps. And it does take a while to get used to. But once you get the hang of it you will be able to put some decent weight on the bar and hit you tri's hard. Can even start out doing them on the smith machine to get the movement down.
As far as pausing on the bottom, as long as youre controlling the negative and not bouncing the bar off your chest there is really no need to do it. If you want to eliminate the stretch reflex youre better off doing pin presses or floor presses.
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i did them for close grips for tricpes, only becuase i had some problems that made this one of the only movements i could do....
much better things to do imo
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I've done them in lieu of close-grips - primarily because they're much more forgiving on the wrists.
The movement naturally points the elbows almost directly caudad, which maximally hits the tri's.
Personally, I feel that regular CG's hit tri's more effectively (I just feel they work my tri's harder), but reverse grip BP is worth trying to experience for yourself.
My buddy also did them on a decline bench for a few months just to switch things up.
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Agree with Yev33, for the most part. The curl/reverse grip bench does hit the triceps, as well as the anterior delts very well. If a hammer grip (special bars for this or just use a pair of DB's) is used, than less wrist/elbow stress. Meaning that the curl grip is not that important a chest exercise at all. For a large percentage of people, the regular bench it's self, is not the best movement for the pec's.
The danger to curl grip benches is slipping of the bar, usually approach the middle to top position. Probably a good idea to never lockout at the top position with this exercise also. Have a good spotter or work in a PR/Cage. A Smith machine has a few safety flaws, so not the best idea to do them there.
If deciding to give curl grips a try, start with a very light weight at first, getting use to the movement. Try keeping the elbows somewhat close to the body
I have started benches from the bottom dead stop position each rep. Between a 1 to 2 second pause at the bottom. Builds better push strength if wanting to improve the lift and can effect the triceps greatly. And good for overall development. Just my personal view and how I train. Good luck.
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I have been pausing at the bottom as well. I like it! :D :D
Thanks for everyones opinions!
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well i would rather do as jpm101 wrote, using a tricep bar which gives a parallel grip or Close grip benches using a standard grip... but hey, that's the good thing about weight training...variety is the spice of life..SHAKE IT UP BABY ;)
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There is actually a bar out there called the football bar ( Im sure jpm knows it ) the handles are actually pointing away from each other at a slight angle. Also a great piece of equipment. Unfourtunately most gyms don't have these specialty bars.
That's why I decided to learn the reverse grip bench press about a year ago. Went from 135x5 to 225x4 in roughly 8 weeks of getting used to it. It hits the triceps hard.
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a couple issues back in flex,they had rev.grip benches vs. incline benches for upper pecs and for some reason they came to the conclusion that rev.grip b.p. were better for upper pecs.
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a couple issues back in flex,they had rev.grip benches vs. incline benches for upper pecs and for some reason they came to the conclusion that rev.grip b.p. were better for upper pecs.
That's a little strange since when you are doing them the movement forces you into a pretty much perfect powerlifting style bench movement pattern, elbows tucked in, bar hitting the upper abs, and a natural back arch.
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a couple issues back in flex,they had rev.grip benches vs. incline benches for upper pecs and for some reason they came to the conclusion that rev.grip b.p. were better for upper pecs.
That reason is probably so that you think it's worth buying their magazine to learn "something not many people know."
If they only demonstrated common knowledge, fewer people would be willing to spend $8.00 for their 600 pages of color ads.
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Done right they do stress the upper pecs hard - good tricep exercise to.. take a bit of getting used to but try them in the smith if you cant get the hang of them - as Wes said they can be dangerous..
If I want a change I do the following at the end of chest workout for a good pump.
Incline cable flye 12-15/reverse smith bench 8-12 done in superset fashion . on the flyes use your pecs to move the weight not your arms like a lot of guys - really contract hard and pause at the top - if you cant feel this try doing 1 and 1/2 reps if you dont feel those you are dead :D
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Reverse grip bench is not for chest, it's for triceps.
Real.
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The only way anyone is going to see which muscle group the reverse/curl grip is going to hit, for you only, is by doing the exercise for awhile. Generally speaking, it will hit the triceps , front delts and to a minor degree the pecs. Military presses can also hit the upper pecs also.
If finding that the upper pecs are engaged strongly from close grip reverses, than you are a rare and lucky individual. Which you can thank your parents for.
The football bar is an extended version of the tricep bar, but with more grip/spacing available. Can take a little getting use to at first. Some like it for front squats , jerks, push press, triceps, cheat curls, etc. Don't remember what the basic weight of that type bar is, but probably more than the 45 of a stripped Olympic bar. Most guy's don't count the bar in the overall weight, just the plates on the bar. These special designed bars are more money, so maybe that's the reason that most everyday gym's don't have them. And I doubt the average BB'er would ever use one.
Football trainers also like the trap/shrug bar for serious workouts. That also has the thumbs in the more natural position of thumbs forwards. Some of these bars have handles raised higher so your doing more of a 3/4 DL . We have a couple of arc/MIG welders who can make all sorts of weird looking workout equipment . Good Luck.
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Trap/deadlift bar , is another item on my "damn, I wish my gym had this shit list".
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1) Has anyone ever used an underhand grip on the bench press? If so, have you received good results, etc?
(http://weighttrainingexercises4you.com/images/Reverse-Grip-Close-Grip-Bench-Press.jpg)
2) Does anyone pause for a brief second at the bottom while benching? I know powerlifters do this. Any benefit from a brief pause?
Thanks.
sincerely,
SF1900
reverse grip bench presses seem to work the tris more so than the chest......barbarian bros used to do these in the 80s....