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Forum » Why reverse grip bench press should be your main chest movement.
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Thread: Why reverse grip bench press should be your main chest movement.

post 1626459133 12-24-2020, 05:33 AM
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Why reverse grip bench press should be your main chest movement.

I see people doing bench press and incline press all the time. I also see people with powerful lower chests and ****ty upper chests, which looks unbalanced and unaesthetic. (Yes broscientists, upper chest is a real thing, it’s called the clavicular head of the pectoralis major and it can be stimulated more with certain exercises)

Now bench press is a lower chest dominant exercise. Incline press only engages the upper chest a little bit more but involves the front delts MUCH more. Where as doing reverse grip press on a flat bench involves the upper chest a LOT more. Upper chest is massively important towards aesthetics. If you don’t feel confident enough for a free bar straight away, you can do it on the smith machine to start. Wrap your thumb around the opposing side to your fingers just as you would with any bar press. Enjoy!
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post 1626459213 12-24-2020, 05:34 AM
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pics of chest development before and after you implemented this bench variation?

I'm always willing to try new things. After 10 years of consistent bodybuilding I still think this old dog can learn new tricks.
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post 1626459343 12-24-2020, 05:37 AM
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I like the concept but it’s just too awkward for me. Can barely do like half my regular bench weight and feels sketchy as hell

Mirin brahs who can get it to work. More upper chest and more tricep, das it mane
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post 1626459423 12-24-2020, 05:39 AM
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years ago i tried my damnedest to make them work but no matter how much i tried it never did chit for me other than kill my wrists and make me feel like a retard
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post 1626459903 12-24-2020, 05:55 AM
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Nope. Tried it numerous times in the past and all it did was **** my wrists up.

Now I only bench neutral with a Swiss bar and haven’t gone back since.
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post 1626460103 12-24-2020, 06:01 AM
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It's horrible for wrists and I have pretty flexible wrists too. I'd rather do reverse palm push ups instead then

Incline work is enough, meaning inc bench, inc dumbbels, inc flyes, inc push ups (!). You could also try guillotine bench like Arnold and Franco did
post 1626460293 12-24-2020, 06:06 AM
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Can it be done effectively with DBs?
post 1626460493 12-24-2020, 06:11 AM
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Everyone talking about wrists, just use DBs. It allows you to go inbetween a reverse grip and a neutral grip. Feels really good. I was never able to get reverse grip benching right with a BB but with DBs it's hnnnggg. It'll feel like your first good chest workout all over again.

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post 1626460553 12-24-2020, 06:11 AM
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I remember watching a video of Mike O'Hearn doing reverse grip bench for reps with 405 and I about shat.

Natty or not, it was one of the most impressive things I've ever seen
post 1626460633 12-24-2020, 06:13 AM
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Originally Posted By God_Given⏩
I remember watching a video of Mike O'Hearn doing reverse grip bench for reps with 405 and I about shat.

Natty or not, it was one of the most impressive things I've ever seen
Coath Blaha did it with 500
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post 1626460973 12-24-2020, 06:21 AM
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How is it on your elbows? Sounds like it would cause or aggravates golphers elbow with full ROM.
post 1626461613 12-24-2020, 06:33 AM
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Originally Posted By God_Given⏩
I remember watching a video of Mike O'Hearn doing reverse grip bench for reps with 405 and I about shat.

Natty or not, it was one of the most impressive things I've ever seen
Sick video. Mike O'Hearn also told his training buddies to do curls in the squat rack with him in that same video lmao.
post 1626467573 12-24-2020, 08:04 AM
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I personally use a much narrower grip with reverse grip than standard bench, otherwise it hurts my wrist, so just need to experiment with it and try make it work. I’ve pretty much always done it as my main chest movement as I read a study years ago showing that it uses the upper chest 30% more than flat press, where as incline only uses upper chest about 5% more, and heavily incorporates front delts. Could also try it on the smith machine if you don’t feel confident enough on a free bar
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post 1626467783 12-24-2020, 08:06 AM
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I dont really lose too much power doing reverse grip bench I cant be the only one?
inb4 some1 says my form is crap, I've cleaned it up.
post 1626467923 12-24-2020, 08:08 AM
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this is what i like to see, a good old fashioned weightlifting thread
this is good

keep it up fellas
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post 1626468623 12-24-2020, 08:17 AM
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anything with a fixed supinated grip just fuks up my wrist

like chin-ups on a straight bar, curls on a barbell, etc. dumbbells are fine as you kind of have the freedom to move them in a comfortable position. Would likely do these if they didn't cause that much irritation.
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post 1626469073 12-24-2020, 08:22 AM
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Joint alignment. Not even once
post 1626469183 12-24-2020, 08:23 AM
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I actually need more lower chest, I got plenty of upper
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post 1626469273 12-24-2020, 08:24 AM
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Originally Posted By superman704⏩
I actually need more lower chest, I got plenty of upper
The problem is building the lower, you've got the upper.
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post 1626470633 12-24-2020, 08:43 AM
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Originally Posted By superman704⏩
I actually need more lower chest, I got plenty of upper
You’re very lucky then. Just do heavy declines for lower chest
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post 1626470683 12-24-2020, 08:44 AM
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Originally Posted By immune18⏩
You’re very lucky then. Just do heavy declines for lower chest
I do flat bench press
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post 1626544183 12-25-2020, 04:59 AM
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post 1626544383 12-25-2020, 05:06 AM
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Places way too much stress on the triceps. Why do that when you can just cut flat and prioritize incline?
post 1626629233 12-26-2020, 07:59 AM
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I never cared for upper chest, I always cared for MASSIVE lower chest (think Arnold, Ronnie, Atwood, Ferrigno, etc)
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post 1626629343 12-26-2020, 08:01 AM
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post 1626629453 12-26-2020, 08:02 AM
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post 1626629803 12-26-2020, 08:07 AM
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post 1626629993 12-26-2020, 08:11 AM
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Originally Posted By God_Given⏩
I remember watching a video of Mike O'Hearn doing reverse grip bench for reps with 405 and I about shat.

Natty or not, it was one of the most impressive things I've ever seen
Mike o natural was one of the first on the scene with fake plates. Often does a real one on the inside and out. Probably barely over 225
post 1626630033 12-26-2020, 08:11 AM
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post 1626630213 12-26-2020, 08:14 AM
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Originally Posted By blazenbb⏩
Mike o natural was one of the first on the scene with fake plates. Often does a real one on the inside and out. Probably barely over 225
I think the 405 he did reverse-grip was legit for what it's worth. The lift really isn't that difficult to progress to higher weight amounts with if you are already a pretty strong regular-grip bencher. I did 300 for a single reverse-grip after only doing the lift for about 12 weeks.
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