reverse grip bench

[101Tazman]

Trying to put mass on the triceps. Just finished doing close grips and french presses. How does everyone feel about reverse grip bench? Are they good or a waste of time?

 

[Dr. Pain]

I don't like it, but coaxed Anthony Clark into a triple (well it would have been, he was gonna single, I talked him into it, and he hit the upright on the second rep, but cleared it to rack the w8) at 700 pounds using it!

It's a different hit, but most are reduced to 2/3 to 3/4 of their normal w8 using it, I don't recommend it!

DP

 

[Rob_NC]

I new a guy that was a powerlifter that used reverse grips to strengthen his tris for benching. He always warmed up at 350 and went as high as 495. This guy was also an orthopedic surgeon.

Personally, I find them more comfortable than close grip, but can't say they're doing anything for me.

 

[Mudge]

I love em, I do 3 sets before finishing off my triceps. I used to do them on a Smith but I now prefer just a freeweight. Make sure you get very close to right under the weight, its much easier to unrack it this way.

On flat bench I do about the same reps with 275, as I do reverse grip with 245, so its not that much different actually, at least for me, thats almost 90%.

 

[101Tazman]

Mudge Do you think it has helped put size on your tri's? By the weight your using sounds like they work pretty good.

 

[Yanks20]

used to do them for a while but recently switched back to close grip bench. i tend to feel them more myself. maybe i was using to wide of a grip on reverse grip (was gripping about shoulder width apart if not a little bit closer). i just feel more using close grip...

 

[Scotty the Body]

I always use reverse grip, with push downs and skulls as well, I feel they've been the biggest factor to increased in size and strength since I started using them.

 

[neanderthal]

i did them for awhile, i like how they hit your tris at a different angle, but i sometimes felt it alot in my lower chest. also i began to get elbow pain so i decided to scratch it for regular CGbench

 

[Mudge]

Originally posted by 101Tazman
Mudge Do you think it has helped put size on your tri's? By the weight your using sounds like they work pretty good.

I think so yes, not by a scary margin or anything, my arm balance is relatively close to the same as what it was before but I do notice a bit more tricep development. I read that reverse grip benches were a serious tricep mass builder, so I figured I'd try it (obviously not the same for everyone). I was willing to believe it because it is a more rudimentary, heavy-duty type excersize compared to my normal skull crushers, which I do after my 2-3 sets of rev grip benches.

Close grip benches are a little more awkward for me, but I haven't done them for a long time, maybe I will give that a shot in a few months when I want a changeup. If you try those, remember to go a bit low on the chest (if that works for you like it does for me) and watch your wrists (hurting them). Close grip benches bring my chest into play a bit, but rev grip benches I dont notice anything really, so depending what day you do what you may want to keep that in mind, again listen to your own body everyones structure is different.

All in all though yes I like rev grip alot.

 

[Yanick]

I've done them a few times, but i never felt anything from them for some reason. Maybe my form was off.

Where do you guys bring it down to? And how far apart are your hands?

 

[Scotty the Body]

My hands are shoulder width and I bring it down to just below my chest.

 

[101Tazman]

Mudge Thanks I will give them a try I am just changing up my workout and was doing close grip for tris I was able to do 225 for 9 reps. But wanted to try something different since I was strating to level off there. I want to make sure I'm doing mass movement though.

 

[Mudge]

225 close grip for 9 is no joke either, you might be benching more than me flat bench (I'm no record holder though). I go shoulder width or maybe a tad wider, I come low on the chest, maybe 2" below the nipple, I just do what feels natural and where I can still feel it on the target muscle.