Reverse bench press question,..

RE: Reverse bench press question,.. (TheSilverFox)

Mon, 30 Jun 2008 10:18:27 GMT

was the main reason not to perform the exercise due to safety? (in your article stone)

RE: Reverse bench press question,.. (RollingStone)

Mon, 30 Jun 2008 08:57:52 GMT

i read a whole article on why reverse bench shouldnt be performed, ill dig it up if anyone wishes...

RE: Reverse bench press question,.. (lightning5)

Mon, 30 Jun 2008 08:40:17 GMT

I´ve done this exercise before and I really like it, but I do it every now and then just to mix it up and shock the muscle. Regular close grip bench press are much better and help you pack on more mass on the tri´s. My recommendation is, if you are going to keep it as part of your regular workout to not go as heavy as you do on a regular bench press, specially if you work chest and tri´s on the same day. It really isolates the triceps and by the time you´ve done chest they will be pretty exhausted and like everyone else has mentioned the position is akward and takes some time to get used to it.

RE: Reverse bench press question,.. (bulkingup)

Mon, 30 Jun 2008 08:35:16 GMT

I agree with you Fox...
I just haven't seen that big of a benifit using reverse grip...LOL
...as a matter of fact...I don't think I've ever attempted it more than once or twice....Plus I normally workout alone....I just choose skullcrushers,pressdowns kickbacks and close grip benches (Not all during the same workout).

If anyone who does choose to perform this exercise...Please take fox's advice ,leave your ego at the door(lower weight) and have a good spotter!

RE: Reverse bench press question,.. (TheSilverFox)

Mon, 30 Jun 2008 08:25:31 GMT

ORIGINAL: bulkingup

Its dangerous ...(drum roll please) because its an unnatural movement.Plus you have kids TRYING to perform this lift...with the same weight that they're using on the flat bench...LOL...the reason this thread was started. Also If you were to lose your grip...the bar would roll straight to your kneck and pin your arms down...Granted having a GOOD SPOTTER will decrease the likelihood...but people have been seriously injured...

Plus there are plenty better ways to exhaust your triceps. I.E.Pushdowns,skullcrushers,CGBP,kickbacks,weighted dips...etc.

true. agreed, and the majority of injuries are probably due to this.

i agree that there are other exercises that are much safer that can hit the triceps in the same manner...

on the other hand though, you cannot get better at something by avoiding it. if you never try, you'll never succeed. If very low weight is utilized, with a spotter as well... the probability of an injury is minimized substantially.

(most lifters try too much weight on this exercise though, heck... my first time doing it in over 2 years was with 95 pounds, and even that felt a bit weird for a few reps just b/c i hadn't done them in a very long time)

RE: Reverse bench press question,.. (brihead301)

Mon, 30 Jun 2008 08:23:29 GMT

Right on about the close-grip bench presses. Forget all that reverse grip stuff.

RE: Reverse bench press question,.. (Stillseeingreen)

Mon, 30 Jun 2008 08:14:36 GMT

Do close grip bench press. Close grip incline for the long head of the triceps, close grip decline for the medial head, and close grip flat bench with the elbows out for a good lateral emphasis.
Of course any of the ones that I mentioned above will hit all 3 heads to some extent but you can pick one based on which head you feel needs more attention.

RE: Reverse bench press question,.. (smoundzou)

Mon, 30 Jun 2008 07:59:35 GMT

Yea.. that press is very dangerous... I've tried doing it several times, and even with light weight and over 30 years of benching experience..it's been a struggle to keep the bar balanced.... Due to the position. The arms naturally want to fall toward your face / throat, making it difficult to hold the bar stable without it rolling past your thumbs... Once the momentum gets going in the wrong direction, it could be nasty...

That's just my experience and with very light weight... Plus.. as mentioned, there are lots of better alternatives for hitting the tri's other than using a reverse grip...

RE: Reverse bench press question,.. (dapunisher)

Mon, 30 Jun 2008 07:54:08 GMT

Reverse grip is only dangerous if your form isn't right.
It takes some time to perfect the form because, like others stated, it's an unnatural movement.

I do it on chest day and it took me about a month to get the form right.

It does hammer the triceps and works the lower chest.

OP: There's no need to go heavy on this exercise, just go light perfect the form then try to increase the weight.

I've been doing this for sometime now (probably around 3 months or so) and I still have yet to use 45lbs plates... max I go up to is 40s on each side.

RE: Reverse bench press question,.. (bulkingup)

Mon, 30 Jun 2008 07:47:26 GMT

ORIGINAL: TheSilverFox

it is only awkward b/c you are not used to it.

and as far as it being a dangerous exercise...? how so? your thumbs should be there to keep the bar from rolling back onto your neck/face. If you're a beginner, i wouldn't suggest this exercise... but if you've got a few years of training under your belt, i don't see how this is a dangerous exercise. if you have a spotter and REALIZE that this exercise relies more on the triceps and lower the weight some, there should be no problems.

reverse grip BP, and close grip BP both do an excellent job of exhausting those triceps

Its dangerous ...(drum roll please) because its an unnatural movement.Plus you have kids TRYING to perform this lift...with the same weight that they're using on the flat bench...LOL...the reason this thread was started. Also If you were to lose your grip...the bar would roll straight to your kneck and pin your arms down...Granted having a GOOD SPOTTER will decrease the likelihood...but people have been seriously injured...

Plus there are plenty better ways to exhaust your triceps. I.E.Pushdowns,skullcrushers,CGBP,kickbacks,weighted dips...etc.

RE: Reverse bench press question,.. (TheSilverFox)

Mon, 30 Jun 2008 05:22:10 GMT

it is only awkward b/c you are not used to it.

and as far as it being a dangerous exercise...? how so? your thumbs should be there to keep the bar from rolling back onto your neck/face. If you're a beginner, i wouldn't suggest this exercise... but if you've got a few years of training under your belt, i don't see how this is a dangerous exercise. if you have a spotter and REALIZE that this exercise relies more on the triceps and lower the weight some, there should be no problems.

reverse grip BP, and close grip BP both do an excellent job of exhausting those triceps

RE: Reverse bench press question,.. (d4mahern)

Sun, 29 Jun 2008 21:55:46 GMT

Yea not a great movement but it hits your tris much harder than regular bench press. Your tris are probably just a little behind your partners

RE: Reverse bench press question,.. (mee4414)

Sun, 29 Jun 2008 21:36:47 GMT

I agree its a really unnatural movement compared to every other natural movement the body makes. Its also an awkward motion, witch allways results bad!

RE: Reverse bench press question,.. (RollingStone)

Sun, 29 Jun 2008 19:22:43 GMT

ORIGINAL: bulkingup

ORIGINAL: RollingStone

ORIGINAL: Godzmarine

What is a reverse bench press? Rows?

na, its just a bench press, gripping the bar like youre about to curl.

May i ask why youre doing reverse bench?

That is a dangerous move that could result in serious injury...with no real advantage...
I'd stay away from doing reverse benches!

agreed

RE: Reverse bench press question,.. (bulkingup)

Sun, 29 Jun 2008 19:14:31 GMT

ORIGINAL: RollingStone

ORIGINAL: Godzmarine

What is a reverse bench press? Rows?

na, its just a bench press, gripping the bar like youre about to curl.

May i ask why youre doing reverse bench?

That is a dangerous move that could result in serious injury...with no real advantage...
I'd stay away from doing reverse benches!