#Reverse Grip Bench

REVERSE GRIP BENCH PRESS👇🏻 Not another “gimmick" exercise. These were first popularised by the Barbarian Brothers in the 80s, and powerlifter Anthony Clark set a world record bench of 800lbs with a reverse grip. I haven’t done these in about a year, but @briancage took the wheel on this workout and he’s been doing them lately so I jumped in. Biomechanically speaking, these will often feel more comfortable on the shoulders as it creates a more externally rotated shoulder position. It also allows for easier access to shoulder extension, which is possibly why many people find it better for chest activation. Research also showed 30% more upper chest activation (PMID: 16095407) - though I don’t really believe in basing your entire training decisions around 1 study. It’s also worth noting that more activation does NOT mean more stimulation or mechanical tension, and there’s an error margin to be mindful of in research as well. I personally get a TON more out of my chest on these. I used them as part of my rehab process after my pec tear and they were an important step to getting me back to regular bench pressing confidently.

*Reverse Grip Incline Bench Press* *تمرین ویژه ارتقای قدرت پرس سینه، پوش و پرتاب وزنه و نیزه* حرکتی را که ملاحظه می کنید، پرس بالا سینه با گیرش معکوس است. هدف اصلی این تمرین، تمرکز بر سربلند عضله سه سر پشت بازو است. *The Long Head of the Triceps Muscle* سر بلند پشت بازو از Infraglenoid Tubercle استخوان کتف(اسکاپولا) منشأ گرفته و به پوستریور زائده اوله کرانون استخوان اولنا در مفصل آرنج، ختم می شود. این سر عضله نقش بسیار مهمی در پوش و پرس کردن دارد و برای ارتقای قدرت پرس سینه، پرتاب وزنه، نیزه، پوش کردن در دوضرب وزنه برداری و...فوق العاده اهمیت ویژه ای دارد. بهترین تمرینات برای این ناحیه، پرس با گریپ معکوس مانند ویدیو زیبای @thefitnesspump است. نکته مهم: سر بلند پشت بازو، بدلیل اتصال دو مفصلی که دارد، در اکستنشن بازو نیز درگیر بوده و در تمرینات با ماهیت پولینگ مانند بارفیکس و لت سیمکش نیز، fire 🔥 می گردد. *البته فایرینگ این قسمت از عضله در پرس، متوجه ناحیه دیستال و در پول متوجه ناحیه پروگزیمال است.* *دکتر ابوالفضل هاشم پور* *متخصص پزشکی ورزشی* *Top Pro Athletes Physician*

Yeah reverse grip pressing has been shown to activate more upper chest even on flat bench pressing! The grip forces you to keep a tighter arm path to the torso and promotes more shoulder flexion as you press Two things we want for more upper pecs - so it’s been cool to see @tnutrition_fitness popularising this again recently As he himself has said it’s not about this exercise being the ‘best’ for the upper chest, it’s just another option that works well for that job Video stitched from @treytxn_

@home_of_the_spartans gym 11/10. Exercise : reverse grip bench press. 💾 Benefits : It targets your upper chest, front deltoids, biceps, triceps,and forearms.it also help improve your balance, coordination. To get the most out of it you need to let the bar touch your chest. Deload week. Getting ready for a bench press competition Let’s get it 💪🏿❤️ . . #benchpress #140kg

Most guys overlook this bench variation—and miss out on serious upper chest growth. Reverse-Grip Dumbbell Bench Press This isn’t just a “weird variation”… it’s a game-changer for your upper chest. That reverse grip forces a new angle of tension—lighting up muscle fibers your standard press misses. Perfect for men over 40 who want: • Less shoulder strain • Better upper chest activation • Real growth without needing crazy weights 1. Setup: • Lie flat on a bench with a dumbbell in each hand. • Use a supinated grip (palms up facing you)—like you’re curling the weight. • Keep your feet flat and core engaged. 2. Position: • Tuck your elbows in at about a 45° angle—don’t flare them out. • Keep your wrists neutral (don’t let them collapse back). 3. Execution: • Press the dumbbells upward in a controlled motion, tracking toward your upper chest/clavicle. • Focus on squeezing the upper pecs at the top. • Lower with control, aiming for a slight stretch at the bottom. 4. Pro Tips: • Start lighter than your usual bench weight—this grip demands more control. • Don’t let the dumbbells drift forward—keep the path vertical. • Keep your elbows under the dumbbells, not flaring out. Don’t train harder. Train smarter. Follow The Blueprint. #BuiltDifferent #MenOver40Fitness #ReverseGripBench

Incorporating reverse-grip bench pressing twice per week significantly increased my standard bench press numbers while reducing stress on my pecs and elbows. Due to the nature of the lift, having a competent spotter is strongly recommended. @itsdreamsworl - #gym #triceps #benchpress #fitnesstips

The reverse grip bench press looks like a circus trick of an exercise, especially with the crazy weight @mikeohearn was using. But it might actually be a legit way to target your upper chest, especially if you’re limited on equipment. Here’s why: Using an underhand (supinated) grip changes shoulder rotation and arm path, allowing your arms to stay closer to the body. This puts the upper chest fibers in a better line of action to help pull the arm up and across the torso. And this isn’t just theory, research has shown that a supinated grip during the flat bench increases upper chest activation compared to a standard pronated grip (PMID: 16095407). Does this mean you need to reverse-grip all your benching for more upper pec growth? Not exactly. Other studies show increased upper chest involvement with neutral-grip pressing as well, which tells us something important. The common factor isn’t the exercise, It’s the arm path. Whether it’s reverse grip, neutral grip, or even incline benching, keeping the arms tucked roughly 45 degrees or closer and pressing slightly up toward the chin lines up best with the upper chest fibers. That’s what actually drives upper chest stimulus. Need help dialing in your training so every exercise actually does what it’s supposed to do? Comment or DM me BUILD to chat about how my 1 on 1 coaching can help you get better results. #reversegripbench #benchpress #upperchest

Close grip bench for triceps ⬇️ The number one thing I tell people when they ask how my bench is so strong is that, when I started lifting I didn’t know how to bench properly and my grip was narrower than normal causing my triceps to become very dominant. Try adding close grips in your routine to help improve your bench 💪🏻

Size & Shred Training program 👉🏻 deltabolic.com (link in bio) ❌ DON’T DO THIS on the Bench Press! Using a suicide grip on the bench press is risky — the bar can slip out of your hands and drop onto your chest. ✅ Instead, use a full grip with your thumb wrapped around the bar for a much safer bench press. Outfit from ⁨@dfyne.official⁩ - Use code DELTA for 10% off. Link in bio.

Whoopsies (my wrists hurt) Use Code JACKED: @goblingearcompany 10% Off @rectifynutrition 15% Off @appliednutrition 20% Off Use Code JUST: @gym_pin 10% Off - - #gym #gymmotivation #bodybuilding #biceps #benchpress

Science. That’s what makes Versa Gripps different. Less grip fatigue. More controlled reps. Better workouts, every time.

Here’s how to grip your bench press for some more weight! 1️⃣Tilt your hands inward - bar should be over the meat of your thumb and low on the opposite side 2️⃣Grab the bar and squeeze mostly through your pinky and ring fingers 3️⃣Bend the bar to lock in hand position Shoutout to @bigbenchas #benchpress #chestday #gym #gymtips #workouttips #workout #shredded #bodybuilding #musclegrowth #fitnessmotivation #gymmotivation #strengthtraining #gymlife #bodytransformation #bodybuildingcom