A similar bench press technique will help to engage new muscle fibers and develop strength. Recommended for anyone looking to gain muscle mass. By doing the reverse grip press, you will be able to perfectly work out all sections of the triceps. However, unlike using a narrow grip, your hands will not be heavily loaded. For bodybuilders, this is a very effective movement, as it promotes hypertrophy of muscle tissues, but it develops strength indicators rather weakly and it will not be so useful in powerlifting.
Some athletes pay special attention to biceps training, which is fundamentally wrong. This is primarily due to the fact that it is this muscle that occupies most of the mass of the arms. Don't forget to swing your biceps for really powerful arms. Since the shoulder girdle is unloaded when performing a press with a reverse grip, a large load falls on the triceps. The maximum effect can be achieved by combining this movement with hammers. Although some of the muscles are excluded from movement, it continues to be polyarticular.
This makes it possible to reduce the load on the joints, due to the even distribution of the load between them. At the same time, the target muscle is pumped better, since the muscles of the shoulder girdle are excluded from the work. As a result, you not only pump quality triceps, but also reduce the load on the joints and, as a result, reduce the risk of injury.
Reverse grip bench press technique
Lie on a bench with your feet on it, thereby excluding them from work. A sports equipment should be taken in the same way as performing a classic bench press, but at the same time turn the brushes towards you. Lower the projectile slightly below the solar plexus, but you do not need to fix the bar in the lower position. When pushing the projectile up, do not fully extend your arms in the extreme upper position.
To perform the reverse grip bench press, you will need the help of a friend, since otherwise you will not be able to remove the projectile from the rack. When performing the movement, your gaze should always be directed upward, but do not take your head off the bench. Do not spread the elbow joints to the side, but keep them as close to the body as possible. Otherwise, some of the load will go to the pectoral muscles. It is also necessary to ensure that the projectile is always at the level of the solar plexus and does not need to be lifted to the head. To eliminate the risk of injury to your elbows, perform the movement with a number of repetitions of 12 to 15.
Anatomical features of the reverse grip bench press
This movement is as close as possible to the anatomical features of the human body. When performing it, you do not need to turn the brush out, which allows you to relieve almost all the load from it. Also, with a reverse grip, supination occurs and this allows you to further emphasize the load on the target muscle. This applies not only to the triceps, but also to the biceps. As a result, the muscles of the arms are in constant tension, and the body is forced to use the glycolysis reaction as actively as possible to obtain energy.
Since almost all the load falls on the hands, the joints are not at risk of injury. Although for this reason you will not be able to work with large weights, you can significantly increase the intensity. It is this fact that explains the ability of the reverse grip bench press to maximize the effect on muscle tissue hypertrophy. Also, muscle failure occurs precisely in the target muscle group, which is very important when gaining mass. If you are not yet using this movement in your workouts, then it's time to fix this flaw in your program.
How to perform a reverse grip barbell press, see the following video:
