Bench Reverse Grip Bench Press - Features

The reverse grip bench press is designed for triceps and upper chest leveling. Perhaps this is the first time you hear about this type of bench press. Before you begin the exercise, carefully read this article.

When you need to do exercise

  1. When your pectoral muscles are much behind in development against the background of growth of other muscles.
  2. When you have weak triceps.

  3. For a change in your workout.

When you do not need to do this exercise

  1. If you do not have an insurance partner.
  2. If you once had a shoulder injury.
  3. When your elbows hurt, your biceps is injured.

The correct technique and recommendations for the implementation of

The bench press with the reverse grip is extremely rare.

Usually enough other exercises, the so-called base. If you decide to complicate your program, give an additional burden on your pectoral muscles and triceps - strictly follow the recommendations on the technique for performing the press. A mistake will cost your health.

Bench Reverse Grip Bench Press - Features

Since in this exercise the additional load is on the biceps and front deltoids, we do not recommend training on the same day, shoulders and flexors of the hands.

General recommendations: getting ready to press the back grip

Rack height

Set the bar racks so that when you hold the bar, your arms are slightly bent.

No need to put the bar too high or too low. Lie on a bench and raise the bar from this position - if it is comfortable to put it back, then you have correctly set the height of the racks.


Ask someone to insure you. Let this person be around when you start reaping. The exercise is not aimed at lifting maximum weights, technically difficult, so you can easily drop the bar on yourself.

Neck selection and warm-up

Leave the bar blank. Usually the weight of an empty neck is 20 kg. If it’s hard for you (for girls, by the way, this is a very solid warm-up weight), take a lighter bar. Never be shy to start small and do not pay attention to already inflated guys. They also started with light weights.

The main thing is gradualism.

  1. Lie on a bench. The pelvis, back, shoulders and head should lie on the surface of the bench. Legs rest on the floor and slightly apart, bent at the knees. Need to lie steadily.

    The bar should be exactly above your eyes.

  2. Take the bar with a classic grip a little wider than the shoulders. Take it off and do 10 quick reps to warm up. Put the bar back.
  3. If it’s hard, look for a lighter neck.

We begin to carry out exercise

  1. The starting position is the same. We make a small deflection in the lower back (no bridges or other cheating).
  2. We take the bar with a back grip, grab it with our thumbs (that is, 4 fingers on one side, the big one on the other) - it’s safer, the bar does not roll onto your chest. Hands are exactly shoulder width apart.
  3. We set our feet so that you lie steadily and do not stagger to the sides.

    We rest against the heels on the floor. If you spread your legs wider - the position will be more stable.

  4. A partner helps in lifting the bar. At your command, he removes the fingerboard and releases it. All this time you keep your hands on the bar and control its movement.

    The partner removes his hands when the bar is at the level of your diaphragm.

  5. Now lower the bar so that the elbows do not diverge to the sides. Slowly lower it to your diaphragm, lift it faster. Repeat 10 times and decide whether to increase weight or not.
  6. If the weight is normal - do 3 sets of 10 times as the first workout.

  7. If it’s easy, we think that it was a specific workout. We select the weight so that you can perform the exercise the desired number of repetitions in the correct technique. Experiment.

The most important moments in the press and what you can’t do

Many people want to pump faster, not even understanding part of the meaning of the session in the gym . As a result, they simply jerk their arms and legs, jump and make other students laugh.


It often happens that friends in the gym shout to you: "What's so little, hang it again!" And you, in order not to fall in their eyes, still hang. And tear the ligaments. Therefore, work with the weight that suits you.

What others say is not important. If you are comfortable working with an empty bar, and 25 kg is already very difficult for you - work with an empty bar.

In the next training session, you add these 5 kg and qualitatively perform this exercise with the new weight of the bar. Do not look at others, you are shaking your body!

You can lift more by bending the “bridge”, making a powerful jerk, jerking on the bench, but there will be no sense for your muscles! But the harm - a lot, up to injury.

Speed ​​of execution

During the bench press, the main effort falls on the push of the bar from the chest. Therefore, this part of the exercise needs to be done faster and as you exhale. Lighter need to stretch for a few seconds.

Thus, we lower the barbell slowly, we feel all the muscles that work and we inhale. When the bar is on the chest (in our case, in the solar plexus), we exhale and throw the bar back to its original position with a powerful push. Moreover, this movement needs to be controlled.

Bench Reverse Grip Bench Press - Features

A common mistake is a sharp and uncontrolled lowering of the bar. The result is chest injuries and sprains of the triceps and shoulders.

Trajectory of the bar

You must direct the bar so that it moves strictly vertically. No deviations. Remember, the maximum load from the force of gravity is achieved only at right angles to the horizon.

If the barbell goes to your stomach, you risk breaking the deltas. The load on the shoulders will increase solidly.

And instead of breasts you will "kill" them. If you move the bar to the side of your head, you risk dropping the bar on yourself. The insurer may not have time to react. Here are 3 reasons why you need to correctly perform this type of bench press.


The person who volunteered to insure you should look at you and be near you during the exercise.

It is unlikely that he will be able to catch the bar if you drop it on yourself. But in the case when you can not squeeze the last time in the approach, but it will help you finish the exercise and return the barbell to its place.

Due to the fact that such a press is performed from the diaphragm, and the racks are located at eye level, you can’t put up a pancake-loaded bar without the risk of breaking it.

The correct insurance when pressing the barbell is the minimum assistance effort. The partner should let you finish the exercise so that you give your best.

The position of the elbows

If your elbows go to the sides, the back will connect to the chest and triceps. Thus, you will not get the maximum point load on your desired muscles. Elbows need to be pressed to the body.

The difference in girth of the neck

So that the bar does not fly off your neck, you need to grab the bar with 4 fingers on one side and a large one on the other. It is safe.

Some trainers say that with this grip, not all triceps work.

Bench Reverse Grip Bench Press - Features

If you grab the bar with all your fingers on one side, they say, the triceps will be loaded as much as possible. There is no significant difference between the two grips, except for an increased risk of the bar leaving the palms. Therefore, we hold the bar exactly as we advise.

The position of the hand

We do not push up from the floor, so the hands do not need to be bent.

We keep them as even as possible. Experiment as you feel comfortable. So do it.

If your shoulders hurt, but you want to pump your chest

Shoulder is a very complex system. Therefore, it most often suffers when in a hurry, the wrong technique or too much working weight.

If the deltas are stretched and painful, you cannot reap the bar in this way! Wait for the pain to go away. And even after that it is impossible to perform a back grip press for some time.

If the neck is only 20 kg

This section is mainly for girls and physically unprepared men.

Take a dumbbell instead of a barbell! Their weights are diverse. You can take 3 kg, or you can take 6.

Choose your weight and do exactly the same as with the barbell.

The only difficulty is each hand in itself. Therefore, make sure that the movements are performed synchronously. It is advisable that a partner be nearby.

Execution in Smith

We do not see any sense in this exercise, since the weight of the neck in Smith can reach 30 kg.

For many, this weight will be heavy, and this option barbell press - inappropriate. The same applies to trained people. The bench outside of Smith is best for you.

Who does this exercise

We do not recommend this exotic exercise, but if you want to perform it, just follow our instructions!

Most often, this type of bench press is used by athletes who want to improve their bench press performance. They are professionals, have been practicing for a long time, they press very often and a lot.

Therefore, they can see various press techniques, including reverse grip.

In an ordinary workout, this exercise does not make sense. It is also meaningless for beginners.



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