I was reading around a bit a couple weeks ago and stumbled on an article about reverse grip bench press. I tried it on my next chest workout and really liked it. The article stated you get 30% more muscle activation in your upper chest as opposed to just 5% when comparing flat to incline bench press. It was really easy on my shoulders (both have seen surgery). Have you guys tried it? Did you do any different variations? If you're like me with shoulder problems, definitely give it a whirl.
MESO-Rx
Anabolic Steroids
Reverse Grip Bench Press
- Thread starter growl19
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Ive seen a guy a my gym doing this. Looks lile it would break my wrists the way their twsted like that lol. Maybe I will give it a go though since you've stated it activates 30% more muscle in the upper chest. An you how we do. Were all about those gains lol.
insaiyan93
New Member
I have tried these once before, it was ok, but I did not feel comfortable holding the weight like that.
I've read a similar article and tried it a few times. I didn't really care for it in that it felt awkward and required someone to hand the bar out to me every set.
If you like it and it's easy on your shoulders there's nothing wrong with it though. I could be wrong, but I suspect the reason for this is that it forces you to dramatically tuck your elbows and bring the bar lower on your chest. A closer grip with elbows tucked or even using a slingshot might help, too.
If you like it and it's easy on your shoulders there's nothing wrong with it though. I could be wrong, but I suspect the reason for this is that it forces you to dramatically tuck your elbows and bring the bar lower on your chest. A closer grip with elbows tucked or even using a slingshot might help, too.
D-Ballin
New Member
It's a good move. Awkward to learn though. Start light and build back up, or your wrists will kill you.
I was doing them for a while, but switched to the guillotine press. Similar upper chest activation, less awkward and dangerous feeling.
I was doing them for a while, but switched to the guillotine press. Similar upper chest activation, less awkward and dangerous feeling.
winterowl
New Member
I tried reverse when i hurt my rotator cuff last year. I can attest to the ease on shoulders. Not too sure about more upper chest activation. Dropped it after my shoulder healed up due to the awkward lifting.
Prairie Boy
Member
So it worked good for a rotator cuff issue winterowl?never thought of that for the wife,seems so awkward tho lol
It worked for my shoulders. I had AC surgery as well as a subacromial decompression. It's definitely easier on my shoulders than even incline bench. I doubt I can ever flat bench again, so I'm always looking for ways to keep pain free.
It's a tad awkward at first but I started pretty light
I like to do them on a decline bench my self.I have to use wrist wraps when doing them.Hits my chest overall well and seems to give my front delts a break.
winterowl
New Member
Yep it worked great for mine. And the awkwardness is why I stopped doing them after I healed up.
Interresting how different angles effect us.
