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  1. #1
    Senior Member oldskool954's Avatar
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    Reverse grip bench?

    Anybody using this in their chest routines? Today was legs for me but I tested it out for just a couple sets. Felt it in the chest pretty good. Do you feel it's effective? Thoughts?

    Thanks

  2. #2
    Elite dk8594's Avatar
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    Re: Reverse grip bench?

    I've never felt it much in my chest. For me, it's in my tricep and shoulder routine and I do it on the smith machine.

  3. #3
    Elite Bro Bundy's Avatar
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    Re: Reverse grip bench?

    I use it more for tries..im not a big fan of this move

  4. #4
    Elite DarksideSix's Avatar
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    Re: Reverse grip bench?

    i love it!! it actually really hits your upper chest.....better than incline.
    "Whatever life throws at you, put it on the bar and press it"

  5. #5
    Elite PillarofBalance's Avatar
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    Re: Reverse grip bench?

    I've done it a couple times a while back. Kinda weird. Was freaking me out a bit so I don't do it anymore. I just felt like the bar was gonna fall out of my hands
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  6. #6
    Senior Member oldskool954's Avatar
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    Re: Reverse grip bench?

    Originally Posted by Brother Bundy View Post
    I use it more for tries..im not a big fan of this move
    I read a good post on it by Jim Stoppani he said yo gotta go wider than normal bench width to focus on the chest.
    http://www.bodybuilding.com/fun/vide...-the-chest.htm

  7. #7
    Senior Member oldskool954's Avatar
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    Re: Reverse grip bench?

    Originally Posted by DarksideSix View Post
    i love it!! it actually really hits your upper chest.....better than incline.
    Really better than incline? What kind of weight do you put up this way?

  8. #8
    Elite DarksideSix's Avatar
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    Re: Reverse grip bench?

    I don't go above 225 just for the sake of awkwardness and my shoulders feel funny. usually at the end of my workout and am fatigued. did it for 12 weeks last spring/summer and my upper chest never looked better and fuller. real talk
    "Whatever life throws at you, put it on the bar and press it"

  9. #9
    Senior Member Braw16's Avatar
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    Re: Reverse grip bench?

    I agree with DS6 I used to do it a lot and really felt it hit my upper chest. It is awkward but you will get used to it. I would do it flat and incline depending on how I felt.

  10. #10
    Elite Hero Swole's Avatar
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    Re: Reverse grip bench?

    never even heard of it. ill give it a try looks dangerous though.

  11. #11
    Senior Member coltmc4545's Avatar
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    Re: Reverse grip bench?

    Yeah I've done it and do it sometimes here and there. I've done it on incline and flat. Start out light though and I'm talking 135 light just so you can get the feel of it down. I have to go WIDE in my grip. This can also murder your wrists. I've read the study on it but the only time I really feel the pump in my chest from it is doing it on incline.

  12. #12
    Elite Big Worm's Avatar
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    Re: Reverse grip bench?

    I do it, it works for me. Its great of you really concentrate on using your chest

  13. #13
    Senior Member Times Roman's Avatar
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    Re: Reverse grip bench?

    I watched a video of a bloke doing reverse grip with some heavy weight. even his spotters missed the bar. it came crashing down on his chest, and it looked like at least a 6 or 8 inch compression.

    Later on, i heard the bloke died after they took him to the hospital.

  14. #14
    Elite Big Worm's Avatar
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    Re: Reverse grip bench?

    Originally Posted by Times Roman View Post
    I watched a video of a bloke doing reverse grip with some heavy weight. even his spotters missed the bar. it came crashing down on his chest, and it looked like at least a 6 or 8 inch compression.

    Later on, i heard the bloke died after they took him to the hospital.
    I think the video you are talking about was suicide grip/thumbless grip.

  15. #15
    Elite gymrat827's Avatar
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    Re: Reverse grip bench?

    dont like it. i do it a small bit (once every 2wks but) but again, dont like it.

  16. #16
    Elite R1rider's Avatar
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    Re: Reverse grip bench?

    I do it once a week for my tries on arms day. I always use a spotter and usually max out around 315. gotta have a good spotter on the spot tho

  17. #17
    Elite Azog's Avatar
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    Re: Reverse grip bench?

    Like has been said, go very wide and keep elbows in. It is awkard, but if done correctly it supposedly hits upper chest much better than incline and with less delt activation.

  18. #18
    Elite StoliFTW's Avatar
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    Re: Reverse grip bench?

    there is a study somewhere that states that muscle stimulation is increased when using reverse grip, however when I tried it on the incline it felt awkward and put too much pressure on my wrist, especially when getting the barbell of the 'hooks.

    basically what azog said lol

  19. #19
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    Re: Reverse grip bench?

    Reverse grip destroys my wrists especially when going heavy. I now only use it for doing close grip bench press for tri's.

  20. #20
    Elite AlphaD's Avatar
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    Re: Reverse grip bench?

    I have done it in the past. Not in my current rotation for chest. I have used it as a pre- exhaust method or as a finisher. I have never really amped up a massive amount of weight with this exercise due to the awkwardness. I really concentrate on feeling the chest stretch and press.

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