It is well known that exercises with a bar contribute to the effective development of muscle mass of the whole body. In addition to standard or basic exercises with a barbell, which involve a large number of muscle groups, there are exercises aimed at the development of certain muscle fibers. One of these exercises is the bench press with a reverse grip.
Reverse and classic grip bench press studies
More recently, many trainers and weightlifting experts were sure that for the development of muscle groups of the upper chest, it is necessary to perform exercises with a barbell or dumbbells on an inclined bench, because with this position of the athlete these muscles are better worked out.
However, studies of this issue have shown that on an inclined bench, chest muscles receive only 5% more load, compared with similar exercises with a barbell on a flat bench. At the same time, the rear deltas are more actively involved on an inclined bench. Thus, the difference in the effectiveness of the bench press lying on a flat and inclined bench, regarding the study of the upper chest muscles, is insignificant.
At the same time, studies conducted by a Canadian university showed that the bench press with the back grip provides the chest muscles with a 30% more load than the same bench press on the flat bench with the classic grip.
Loaded muscles
What is the use of the bench press reverse grip? What muscles get the maximum load? It should be said that primarily these are muscle groups of the chest. The greatest load falls on the large clavicular pectoral muscles, a slightly smaller load is received by the superficial large pectoral muscles and muscle fibers of the lower chest. However, not only the chest is well worked out when performing this exercise. What muscles work with the bench press with a reverse grip yet? Their list is below:
- frontal deltas, which are the muscles of the shoulders;
- the middle trapezoid, that is, a group of muscle fibers located on the back between the shoulder blades;
- triceps that are worked out with any kind of bench press with a barbell lying;
- hand flexors located above the hand in the forearm.
Thus, the bench press with a reverse grip while lying down can be performed not only in order to pump up a large and strong chest, but also for the development of muscles in the arms and upper back of the athlete.
Exercise technique
How to do a bench press with a back grip to achieve the desired results? The following is a list of the steps involved in performing this barbell exercise:
- First, the athlete needs to lie on a flat bench with his back so that the bar is on props above his head.
- The back and buttocks should lie on the bench, and the feet should be completely on the floor, creating emphasis, and maintaining the balance of the athlete.
- Then the athlete needs to take the bar neck with a reverse grip, while the palms of the hands should be pointing back. It is recommended to choose the grip width so that it slightly exceeds the width of the athlete’s shoulders.
- After that, the athlete needs to raise the bar until the arms are fully extended in the elbow joints. At the highest point, the sports equipment should be exactly above the athlete’s head.
- Before lowering the bar, the athlete must take a deep breath. The bar should be lowered slowly until it touches the lower chest.
- Then the rod is lifted, while the athlete exhales at the most difficult point of the projectile lift.
- At the top point, hold the bar for 1 second, then, after taking a breath, lower it and repeat the above steps again.
The technique of doing the bench press with a reverse grip on a flat bench is not complicated, and even a beginner in weightlifting who has mastered the technique of doing the bench press with a normal grip can perform this exercise.
Features of the bench press on an inclined bench
This exercise is performed on a bench tilted to the horizon at an angle of 30-45 °. As the position of the body changes, the load on the pectoral muscles changes in the direction of its increase. In this regard, it is recommended that athletes work with slightly lower weights when using the bench press with a back grip on an inclined bench than on a flat (horizontal) bench.
A feature of the technique for performing this type of bench press is that the grip width should be slightly less than when practicing on a flat bench. At the lowest point, the barbell should be above the top of the chest, and not above the bottom, as is the case with the flat bench exercise.
Bar weight and number of repetitions
Choosing the weight of the bar when performing the bench press with a reverse grip should be such that an athlete with a power return of 85-90% can perform 8-12 repetitions. These numbers will make training as effective as possible.
Choosing too small weights, when the athlete easily performs 20 or more repetitions, is ineffective for increasing chest muscle mass, and weights that the athlete can hardly lift 3-4 times pose a risk of injury, especially the frontal deltas, which experience significant stress during this type of bench press.
Exercise Precautions
Since the bench press with the back grip, in view of the technique of its implementation, is a more risky exercise than the traditional bench press, it is recommended to perform it in the presence of a partner, in which case to use its help.
In addition, during the exercise, you should hold your thumbs tightly around the bar neck, giving greater confidence to the grip.
Athletes reviews bench press reverse grip
Athletes' feedback on this type of bench press is controversial.
Some athletes say that this exercise is an auxiliary for bodybuilders, and it makes no sense to a simple lover to include it in their training program. In addition, athletes consider the reverse grip quite uncomfortable, in which the shoulder muscles are heavily loaded, which greatly increases the risk of damage to them.
Other athletes respond positively to the back-grip bench and often use it in their workouts. Their main advice, so that the exercises bring maximum benefit, is a significant reduction in the weight of the bar, in comparison with its weight in the classical bench press. It is also important to follow the recommendations for the width of the grip, that is, you do not need to take the bar already wider than the shoulders and much wider than them.
Common mistakes
The following is a list of the mistakes that athletes most often make while doing the bench press with the back grip:
- Improper breathing. Remembering how to breathe correctly while doing the bench press is quite simple: inhale before lowering the projectile, exhale while lifting it in the most difficult phase. Note that proper breathing reduces the risk of injury during the bench press and also increases the effectiveness of the exercise.
- Bending of the back and separation of the buttocks from the training bench.
- Separation (including partial) of the soles of the feet from the floor.
- Too narrow grip. It is necessary to take the bar of the bar with a back grip slightly wider than the width of the shoulders when performing the exercise on a horizontal bench, and at shoulder width - on an inclined bench.
- The bar should be lowered to the lower and upper parts of the chest when doing the bench press on a horizontal and inclined bench, respectively, and not vice versa.
- The choice of large weights. Perhaps this is the most common and traumatic mistake made by beginners. It is recommended to start with small weights.