What he forgot to mention about Jimmy Kolb is that in 2021 he injured his elbow before IPA Worlds, thus Severely limiting (and practically eliminating) all his tricep work. He competed anyways and benched 1080. For 2 years he couldnt do ANY direct tricep work so ALL he used was the Rev Grip Bench Press and that helped him progress up to 1121 Single ply then 1320 Unlimited. THEN his elbow got better and started training his tris directly and took another jump to 1401. If that doesnt sell you on the RGBP idk what will!! ❤❤
You're onto something here. I know a lot of old meatheads who bench this way out of necessity. If more young lifters started implementing some of these "last resort" movements that tend to be easier on notoriously higher rate of wear and tear injury spots before they're forced to, it's only going to lead to increased longevity in all movement patters.
reverse grip bench press more than 315, strong showing Alex. I'll try these in my chest workout later today, can do 315 for reps normally but never even thought of doing this, might be a humble session.
Thanks for this tip alex. By the way, you are the only person I’ve ever seen to go from absolutely diced to bear mode in less than a year and just fucking keep it moving. You’re so dedicated to making gains. Right on. Take it easy, man.
I used reverse grip bench early on in my career to target tris, can not wait to try it again with the talon grip. Grip was the reason I stopped using the exercise. Awesome video
I will definitely be trying this out. The section where you showcased Jason Fung and his progress got me excited as my bench is easily my worst lift (10kg heavier than my ohp) so this video will help out
Your workout videos are always epic! I been working out with dumbbells for well over a decade but now have my first injury, cant do weights for a few weeks and it sucks! but i came across your band videos and the great news is bands do not impact my joint pain what so ever and they actually feel great to use! I'm going to reduce my dumbbell usage to 70% just so i can do the last remaining 30% of exercises with bands for the foreseeable.
I'm glad you're talking about this variant Alex. I like a Larsen version of this lift, so it forces you to use less weight, and the lift ends up being more stable
I've always loved Close Grip but it's good to hear that Reverse Grip hits similarly. Recently my shoulder has been clicking (but no sound or pain) with close grip and have been moving away from it.
This is awesome. I haven't been able to do any barbell benching in years so am going to give thus a go starting with floor pressing. I used to go to the gym with my dad in the 80s. It was a hardcore bodybuilding and powerlifting gym. Anthony clark worked out there. He was the first thing i thought of watching this. It was cool to see you mention him. I would watch him in awe as he was only a teenager at the time too.
Always phenomenal content, Alex 🔥 The best upper chest pump I ever got (at home, no barbell) was a reverse-grip incline dumbbell press. I start half-reversed, and twist toward the top, completing the reversal. Clearly, visibly the best thing I've ever done for the upper chest. Just my 2 cents for those without a barbell.
I’ve done only reverse grip since this video, and I don’t think I will go back to normal pressing. It compliments weighted dips perfectly imo, and feels way better after getting used to it! This and weighted dips will pack on mass in the entire chest I feel. Amazing video (as they all are)👌
Thanks to this video I learned about thee talon grip and this morning before work I put a new P.R. up a single with 305. Being that I'm getting older I'm 36 now and been lifting almost 25 years now thinking of not doing normal grip anymore to keep my shoulders safe.
I always feel shoulder pain whenever I do the regular barbell bench press, so I replaced it entirely with incline dumbbells. However after watching this video and Eugene Teo's video on the reverse grip bench press, I'm gonna add this to my routine. Can't wait to see the gains
Proper shout out to the Javelin throwers grip/Kolb; Kolb doesn't get a lot of love because he lifts in a shirt, but he has a ton figured out when it comes to bench, anyone who can hold 1300 lb over their face and not have their wrists snap has my respect lol
Thinking of starting into these to get around some joint issues. My right shoulder and elbow have been clicking and crackling like crazy in the last month trying to do ANY form of a normal bench press. For shits and giggles I decided to just test out lifting just the bar reverse grip and low and behold, no clicking or crackling. Every dude prides on their ability to bench press so you hate to lose normal bench gains by switching off it for a while, but need to do shoulder rehab here for a bit.
I've haven't been able to flat normal bench without shoulderjoint pain the last 8 years. Introduced the reverse grip bench 4 months ago and I've been benching every week without pain. I've always had trouble feeling my delts on pronated grip pressing and my pecs has always been overpowering, but with reverse grip bench I really feel them, I even get doms in my side delts.
Don't know if you will reply or not, but I'll just ask. How about the other variation of this? Like doing the reverse on incline bench, or dumbbell version?
OMG I just tried it and it's so good, my lats were never disengaged. My wrist is currently the only limiting factor and I am sure I will get used to it in some weeks later.
Wow. I tried the reverse grip once before but didn't feel like it after one set because of awkward grip. Guess I'll try it again some time with the talon grip. Thanks a lot Alex!
Awesome exercise Alex! A Mike O'Hearn classic! I'll always give him props, he's been training hard for nearly 45 years... I'm nearly 20 years into this, got a long way to go.
Is he actually using it now? Last time he absolutely clowned the guy that suggested it to him in the Larry Wheels and Jay Cutler collab. Acted all high and mighty like he knew that it didn't work. Hopefully he apologized to him for being a jerk about it.
Wow, John Phung and mitchelltom32 are a 480p blast from the past. I'm impressed. You really know your old school internet lifters. Did you ever read or watch Ross Enamait back in the day? He was advocating stuff like burpees, neck work, Mel Siff's Supertraining, sandbags, and rings 20 years ago. Hands down the baddest man on YT even now.
Can you do a video and go more in depth about how gymnasts hit the upper chest from ring training? And would really like more content about forearms. They seem to be a body part most guys don't focus on unless they are an arm wrestler. I'm curious if you can increase the size of your fingers and wrists for a more powerful look and what that takes.
Armwrestler here. Honestly the humble hammer curl is a great bang for your buck forearm exercise because you're working the brachioradialis AND the grip during the reps, so you're growing both sides of the forearm in one move. You can do reverse curls with the EZ bar if you like too, which will hit those muscles too as well as the wrist extensors. And yes, grip work of any kind will grow the fingers and wrist over time, as well as the hand.
Thanks so much for the reply! I have fat gripz I try to use on most exercises. I'm curious if there are exercises to work just the brachioradialis and not the brachialis. I broke my right wrist and arm so that's why it's been a weak point for me.There is a japanese arm wrestler who has a channel called Arm Hero. His forearms are insane and in his first few videos he does a lot of pump work for time. Check it out. And again thanks.@@RDS_Armwrestling
I tried this out for the first time three days ago. I loved using the talon grip! Triceps were the limiting factor for me. I don't think it actually targets upper chest more.
Sad this didn't come earlier. Was unsure about upper chest on reverse bench, since your old video from back then only suggested the idea of it. Anyway Incline dumbbell bench is fine too
I tried the reverse grip bench today and holy crap I love it. The upper chest pump was insane and the triceps felt cooked as you said, this will be a permenant addition to my upper days 🙏🏻
Is there any reason not to use a Swiss bar? I was just about to buy one as I get pain in my right elbow on decline bench for some reason. @@AlexLeonidas
Been struggling with this exercise for weeks now! Finally had consistently decent sets after incorperating your form cures. Talon grip is GOATed. Thanks Alex 👉😎👉
Now doing a warm up mechanical drop set of dumbbell flys with reverse grip barbell press, with a pronate barbell press, and some burn out pushups at the end, I'll definitely see some gains in the next couple weeks
You are so GOOD at this bench press variation man.. It speaks volume of how effective it is for the upper chest when we check out the gainz u've done to your chest with it ;) Well done! Btw i can FINALLY do sets of 10 pull ups now, with clean form ,0 keeping, ful head over the bar, do you think it is achievable to reach 20 pull ups or even behond with bodyweight only without any help of weighted pull ups Alex? Thanks for your content again amigo.
I have achieved 4x20 pull ups 2 years ago. I would say don’t add weight before hitting 20 body weight pull ups. It might take time but if you practice them 2-3 x per week as the first movement of your training session, it is only a matter of time.
Sure can brother! Before I started lifting, I was able to do 15 muscleups. And day 1 at the gym I was already doing weighted pullups, because bodyweight only gives you high base strength. You'll get 20 pullups if you want it, trust.
@@AlexLeonidas Wow that's amazing! especially 15 MU's dude, it's trully fuckin' mental. And Tysm for clearing my mind Alex, this motivates me to reach that level in the future. 💯 I think now it is about time for me to start at 10 down pull ups workout and work my way up to it! >;D
Geez that's impressive! & thanks to both of you for encouraging me staying true until the end in calisthenics only, and yes you're absolutely right brotha, it's just a pure matter of time, almost one year ago i was at 0 pull, then went to 3 in a single week, and rn: 10 , this is the proof that consistency, with good form and control, will do wonders to that exercice,our strenghts and physic. @@NeilMansouri
I'll definitely give this a try whenever I get back to flat benching. Might be a while though...I'm having too much fun smashing PRs on a decline chest press machine (got from 270x7 to 290x10 in about 2 months, while cleaning up my form!). 😁 I think the talon grip is going to make a huge difference. Even with wrist wraps I didn't love fully supinating the last time I tried it (unracking felt really awkward like you mention). Appreciate the tips! 💪
oh my god...i haven't benched in years due to pain i get in my shoulder. I tried the reverse grip, and was able to do 100kg on my first training, pain free. yeah I'm just a normal guy, 43 years old fisherman, so no impressive weights. But for me, 100kg/220lbs is a big deal. Next time ill try more. I also felt a better upper chest soreness the next day. This exercise feels like a better upper chest builder, unlike normal bench. That's an added bonus. thanks :)
Hey Alex! This form of bench press can be a good alternative for someone who has a little injury on the left shoulder for overusing on pressing exercises?
I have a torn labrum, I can't do the standard Bench press without pain, I can do the reverse BP. The shoulder blades will stay low and pinched throughout the motion without effort.
I tried it today with just the barbell and then with some weight, ive gotta say, it absolutely destroyed my shoulders, as though i was over stretching, eventually getting pain. I tried both grips and differing widths, took me a while but i found a good grip width using the talon grip, i also found that if i treated it like bench and keeping it nipple height and pressing straight up that also caused shoulder pain, its better for me to keep it below the sternum and almost pushing at an angle. Personally, if you want to hit your triceps more i would prefer to do incline close grip bench. Might just be bad form or my biomechanics but reverse grip was quite painful for both shoulders.
Tangential thought here, but I think that looking at what the bar is doing during reps close to failure can tell if the lift is more chest or tricep dominant for that lifter. I'm not counting shoulders; while they are worked they just can't be a prime mover like the others. If on a true RPE 10 rep the bar inches up slowly but smoothly I'm inclined to say that its mostly chest. If there's more staccato to the rep, not necessarily a cessation of upward movement or even download movement but pulses of quicker movement vs slower movement I think its triceps.
I tried that grip today it was amazing. Last week I removed this lift from my program due to wrist pain but then I watch this video tried it out boom problem solved thank you so much.
I tried these last night... and WOW, amazing. I was just experimenting and discovered the talon grip is MY preferred grip... came here to see if i was doing anything new... nope, just came to the same conclusions as other shoulder injured lifters.
tried it, it takes abit of getting used to but once you get use to it and i've noticed i'm weirdly stronger at it than a normal bench but finding the "right" grip placement is a pain in the arse
I fucked up my shoulders doing wide grip bench for too much time, I was lookinh for another option to continue to train my pecs, reverse bench might be the answer I'm definitely giving this a try
To be honest I've yet to experiment with incline, but I assume it would be a bad idea since you're pressing away from the body and would have horrible leverages. It would need to be a VERY shallow incline (like 15 degrees) and maybe off a smith mahcine.
If you ever run an experiment, it would be very interesting to hear your thought on it. In the meantime, I will do so myself! As always, thanks for the valuable content you provide. Cheers @@AlexLeonidas
Speaking of the chest, I’ve seen you using the Robert Baraban Chest Crusher. Thing looks like an interesting home gym addition but carries a hefty price tag. I know you rave about the chest expander he makes that’s just over half the cost and I picked that up and enjoy it, but do you think the crusher was as good a buy or should I stick to dumbbell and band flies in the home gym?
Honestly bro, I live on Krusher + Expander work. I always do a horizontal press, vertical press, then krusher as my third movement. It's a game changer and I'm not going back to flies. That said, you would be fine with band flies and lengthened biased presses. The expander though, good move. Everyone should own one!
@@AlexLeonidas That's all good info for sure! I'm not gifted in the middle chest, so maybe the crusher will be useful eventually when money is burning a hole in my pocket. I also have my eye on a lever curl bar. As for the expander, it was a big difference from the cheap one I started with to the Baraban. The cheap one had a crappy handle that was causing wrist pain, but the Baraban one is money and just feels great to use. Better springs, too.
Thankyou for this, I used to do these, I only have a max weight of 60 lbs for dumbbells and am hitting a plateau, I think I will supplement these instead of incline dumbbell press, why didn't I think of this
If you have to pick one best for upper chest hypertrophy, incline barbell bench vs this, which 1 will you choose, and why? (Saw you promoting both in your channel, smith incline and reverse grip)
What he forgot to mention about Jimmy Kolb is that in 2021 he injured his elbow before IPA Worlds, thus Severely limiting (and practically eliminating) all his tricep work. He competed anyways and benched 1080. For 2 years he couldnt do ANY direct tricep work so ALL he used was the Rev Grip Bench Press and that helped him progress up to 1121 Single ply then 1320 Unlimited. THEN his elbow got better and started training his tris directly and took another jump to 1401. If that doesnt sell you on the RGBP idk what will!! ❤❤
I'm even more sold now, thanks for sharing this. Jimmy's a legend!!!!
You're onto something here. I know a lot of old meatheads who bench this way out of necessity. If more young lifters started implementing some of these "last resort" movements that tend to be easier on notoriously higher rate of wear and tear injury spots before they're forced to, it's only going to lead to increased longevity in all movement patters.
reverse grip bench press more than 315, strong showing Alex. I'll try these in my chest workout later today, can do 315 for reps normally but never even thought of doing this, might be a humble session.
Thanks Jay, it's a humbling gem for sure and I'm sure you'll love it especially with the talon grip.
Did you have any shoulder pain doing this, I'm currently doing what I'd call a slightly wide grip and it's absolutely destroying both shoulders.
Thanks for this tip alex.
By the way, you are the only person I’ve ever seen to go from absolutely diced to bear mode in less than a year and just fucking keep it moving. You’re so dedicated to making gains. Right on. Take it easy, man.
Thank you for this message Chad, and you too.
Well done Alex! Natural bodybuilders should prevail!
In the end, we will!
Of course man 💪🏻
in the end lol talk about Natural selection cus blast to the past makes Steroid users die young lol @@AlexLeonidas
I thought this was nh for a second lmao
I used reverse grip bench early on in my career to target tris, can not wait to try it again with the talon grip. Grip was the reason I stopped using the exercise. Awesome video
You will fall in love once more, trust!
I will definitely be trying this out. The section where you showcased Jason Fung and his progress got me excited as my bench is easily my worst lift (10kg heavier than my ohp) so this video will help out
Glad John's work can be appreciated by a larger audience now, he inspired me too brother!
Your workout videos are always epic! I been working out with dumbbells for well over a decade but now have my first injury, cant do weights for a few weeks and it sucks! but i came across your band videos and the great news is bands do not impact my joint pain what so ever and they actually feel great to use! I'm going to reduce my dumbbell usage to 70% just so i can do the last remaining 30% of exercises with bands for the foreseeable.
I'm glad you're talking about this variant Alex. I like a Larsen version of this lift, so it forces you to use less weight, and the lift ends up being more stable
Awesome contest as always mate. Those traps are looking meaty man
Thank you, Lee! Doing my best, and I see you 💯
I’ll try that grip. I had given up on the exercise because of severe wrist and elbow pain, but it seems it’s time to give it another shot.
Another gem from Mike O'Hearn
He wasn't wrong bro
An ultra consistent lifter... this is my lifestyle 💪🏻
@@AlexLeonidasHe's not wrong about a lot of stuff. Too bad he could never just admit he's a juicer
@@KS-MDCCLXXVIbro who gives a fuck. Everyone knows he’s not natural
Maybe... But he's not the first to teach it... Still great exercise and great natural lifter
I've always loved Close Grip but it's good to hear that Reverse Grip hits similarly. Recently my shoulder has been clicking (but no sound or pain) with close grip and have been moving away from it.
This is awesome. I haven't been able to do any barbell benching in years so am going to give thus a go starting with floor pressing. I used to go to the gym with my dad in the 80s. It was a hardcore bodybuilding and powerlifting gym. Anthony clark worked out there. He was the first thing i thought of watching this. It was cool to see you mention him. I would watch him in awe as he was only a teenager at the time too.
Always phenomenal content, Alex 🔥 The best upper chest pump I ever got (at home, no barbell) was a reverse-grip incline dumbbell press. I start half-reversed, and twist toward the top, completing the reversal. Clearly, visibly the best thing I've ever done for the upper chest. Just my 2 cents for those without a barbell.
I’ve done only reverse grip since this video, and I don’t think I will go back to normal pressing. It compliments weighted dips perfectly imo, and feels way better after getting used to it!
This and weighted dips will pack on mass in the entire chest I feel.
Amazing video (as they all are)👌
I don’t think I’ll ever go back either. I get a lot of shoulder pain with normal benching but 0 pain with reverse grip.
Yeah pairing this with dips to get the lower part is the ultimate pairing for chest
nah, for home gym people with only a flat bench, this is a must try
Fascinating. I'm in a home gym and have needed an incline replacement. Also excited to see if this can help me set new peers in my next 6w program run
Yo alex would love a down workout on ring push ups.
That would be a dope workout
Love that you can still go heavy on it.
for calisthenics, try elevated reverse grip pushups for a similiar effect
Thanks to this video I learned about thee talon grip and this morning before work I put a new P.R. up a single with 305. Being that I'm getting older I'm 36 now and been lifting almost 25 years now thinking of not doing normal grip anymore to keep my shoulders safe.
Don’t forget Coath used to do this lift with 500lbs for reps back in the day
Lord slug
keep up the god tier content King
Thank you brother!!
I always feel shoulder pain whenever I do the regular barbell bench press, so I replaced it entirely with incline dumbbells. However after watching this video and Eugene Teo's video on the reverse grip bench press, I'm gonna add this to my routine. Can't wait to see the gains
Proper shout out to the Javelin throwers grip/Kolb; Kolb doesn't get a lot of love because he lifts in a shirt, but he has a ton figured out when it comes to bench, anyone who can hold 1300 lb over their face and not have their wrists snap has my respect lol
Thinking of starting into these to get around some joint issues. My right shoulder and elbow have been clicking and crackling like crazy in the last month trying to do ANY form of a normal bench press. For shits and giggles I decided to just test out lifting just the bar reverse grip and low and behold, no clicking or crackling.
Every dude prides on their ability to bench press so you hate to lose normal bench gains by switching off it for a while, but need to do shoulder rehab here for a bit.
I tried reverse grip Larsen Press, refreshingly challenging!
Def giving this exercise a try my next bench day, thanks Alex! Great content as always
I've haven't been able to flat normal bench without shoulderjoint pain the last 8 years. Introduced the reverse grip bench 4 months ago and I've been benching every week without pain. I've always had trouble feeling my delts on pronated grip pressing and my pecs has always been overpowering, but with reverse grip bench I really feel them, I even get doms in my side delts.
Same for me, past 5 years I’ve had pain benching but 0 pain with reverse grip benching.
Don't know if you will reply or not, but I'll just ask.
How about the other variation of this? Like doing the reverse on incline bench, or dumbbell version?
OMG I just tried it and it's so good, my lats were never disengaged. My wrist is currently the only limiting factor and I am sure I will get used to it in some weeks later.
Wow. I tried the reverse grip once before but didn't feel like it after one set because of awkward grip. Guess I'll try it again some time with the talon grip. Thanks a lot Alex!
Awesome exercise Alex! A Mike O'Hearn classic! I'll always give him props, he's been training hard for nearly 45 years... I'm nearly 20 years into this, got a long way to go.
The longevity aspect speaks volumes, as much as many like to clown on Mike, his advice on reverse grip benching is spot on.
@@AlexLeonidas Love him or hate him, he's got great advice, especially for us older lifters staying in the iron game. This is for life!
@HandsomeTouchdown Cool seeing you here man!
Is he actually using it now? Last time he absolutely clowned the guy that suggested it to him in the Larry Wheels and Jay Cutler collab. Acted all high and mighty like he knew that it didn't work. Hopefully he apologized to him for being a jerk about it.
Beautiful explanation. Alex bro, you covered everything so well. Thanks for helping us on our path to glorious gains man. Gonna try this out today.
Definitely doing it for my next workout session.
Supinated dips seem to follow this principle as well and might be worth exploring
Thank you Alex, epic video.
Been using dumbbells instead. This exercise is awesome
does it work same good with dumbells?
Talon grip works! Fixed my wrist pain.
I like to do this one on the smith machine it feels so right
GVS classic
Wow, John Phung and mitchelltom32 are a 480p blast from the past. I'm impressed. You really know your old school internet lifters.
Did you ever read or watch Ross Enamait back in the day? He was advocating stuff like burpees, neck work, Mel Siff's Supertraining, sandbags, and rings 20 years ago. Hands down the baddest man on YT even now.
Will benching reverse grip on incline be better then regular reverse grip bench for the upper pecs?
Can you do a video and go more in depth about how gymnasts hit the upper chest from ring training? And would really like more content about forearms. They seem to be a body part most guys don't focus on unless they are an arm wrestler. I'm curious if you can increase the size of your fingers and wrists for a more powerful look and what that takes.
Armwrestler here. Honestly the humble hammer curl is a great bang for your buck forearm exercise because you're working the brachioradialis AND the grip during the reps, so you're growing both sides of the forearm in one move. You can do reverse curls with the EZ bar if you like too, which will hit those muscles too as well as the wrist extensors. And yes, grip work of any kind will grow the fingers and wrist over time, as well as the hand.
Thanks so much for the reply! I have fat gripz I try to use on most exercises. I'm curious if there are exercises to work just the brachioradialis and not the brachialis. I broke my right wrist and arm so that's why it's been a weak point for me.There is a japanese arm wrestler who has a channel called Arm Hero. His forearms are insane and in his first few videos he does a lot of pump work for time. Check it out. And again thanks.@@RDS_Armwrestling
Giving that it's less stressful on the delt it may also allow you to progress faster in OHP.
I tried this out for the first time three days ago. I loved using the talon grip! Triceps were the limiting factor for me. I don't think it actually targets upper chest more.
Sad this didn't come earlier. Was unsure about upper chest on reverse bench, since your old video from back then only suggested the idea of it. Anyway Incline dumbbell bench is fine too
I’m going to start throwing these in. Thanks Alex.
Awesome video! Reverse bench press is my go-to when my shoulder starts to act up. Works every time for a pain free bench.
Got to say i got 2 hard sessions of the reverse grip bench and man… they feel so, so, good
I tried the reverse grip bench today and holy crap I love it. The upper chest pump was insane and the triceps felt cooked as you said, this will be a permenant addition to my upper days 🙏🏻
been implementing the modified reverse grip since seeing it in your IG post. amazing swiss bar alternative imo!
Best swiss bar alternative for sure! Glad you've been enjoying it brother.
Is there any reason not to use a Swiss bar? I was just about to buy one as I get pain in my right elbow on decline bench for some reason. @@AlexLeonidas
Been struggling with this exercise for weeks now! Finally had consistently decent sets after incorperating your form cures. Talon grip is GOATed. Thanks Alex 👉😎👉
Now doing a warm up mechanical drop set of dumbbell flys with reverse grip barbell press, with a pronate barbell press, and some burn out pushups at the end, I'll definitely see some gains in the next couple weeks
The reverse/supinated benchpress is highly underrated. Similar to the barbell hacksquat.
You are so GOOD at this bench press variation man.. It speaks volume of how effective it is for the upper chest when we check out the gainz u've done to your chest with it ;) Well done!
Btw i can FINALLY do sets of 10 pull ups now, with clean form ,0 keeping, ful head over the bar, do you think it is achievable to reach 20 pull ups or even behond with bodyweight only without any help of weighted pull ups Alex? Thanks for your content again amigo.
I have achieved 4x20 pull ups 2 years ago. I would say don’t add weight before hitting 20 body weight pull ups. It might take time but if you practice them 2-3 x per week as the first movement of your training session, it is only a matter of time.
Sure can brother! Before I started lifting, I was able to do 15 muscleups. And day 1 at the gym I was already doing weighted pullups, because bodyweight only gives you high base strength. You'll get 20 pullups if you want it, trust.
@@AlexLeonidas Wow that's amazing! especially 15 MU's dude, it's trully fuckin' mental. And Tysm for clearing my mind Alex, this motivates me to reach that level in the future. 💯 I think now it is about time for me to start at 10 down pull ups workout and work my way up to it! >;D
Geez that's impressive! & thanks to both of you for encouraging me staying true until the end in calisthenics only, and yes you're absolutely right brotha, it's just a pure matter of time, almost one year ago i was at 0 pull, then went to 3 in a single week, and rn: 10 , this is the proof that consistency, with good form and control, will do wonders to that exercice,our strenghts and physic. @@NeilMansouri
@@HopsterZz you'r welcome kep grinding
I'll definitely give this a try whenever I get back to flat benching. Might be a while though...I'm having too much fun smashing PRs on a decline chest press machine (got from 270x7 to 290x10 in about 2 months, while cleaning up my form!). 😁
I think the talon grip is going to make a huge difference. Even with wrist wraps I didn't love fully supinating the last time I tried it (unracking felt really awkward like you mention). Appreciate the tips! 💪
Was expecting a video of reverse bench dropping soon. Do you think you'll ever try dynamic effort bench bench ever again?
Zero plans on doing so, but would consider DE pushups/dips
I like this type content..like a dissertation defence
Off topic but why do my arms shake when benching? I’ve noticed it recently as I’ve been doing more of 2 sets to failure
What about a low incline reverse grip? Shouldn't it bias the upper chest even more?
oh my god...i haven't benched in years due to pain i get in my shoulder. I tried the reverse grip, and was able to do 100kg on my first training, pain free. yeah I'm just a normal guy, 43 years old fisherman, so no impressive weights. But for me, 100kg/220lbs is a big deal. Next time ill try more. I also felt a better upper chest soreness the next day. This exercise feels like a better upper chest builder, unlike normal bench. That's an added bonus. thanks :)
lol 100kg first training is impressive
My upper chest is lit up after just 3 sets, found my new upper chest exercise
I do reverse bench with the cambered bar...even great stretch...
Ok Captain! Including this in my next training split with weighted pushups on a push days!
What do you think about cluster sets i want to try them for tricep pushdowns, leg extensions and reverse curls
I never do cluster sets, so zero thoughts on them. Bald Omni Man has some good videos here.
Hey Alex! This form of bench press can be a good alternative for someone who has a little injury on the left shoulder for overusing on pressing exercises?
Hey Victor, absolutely this would probably be the only way you can still press heavy AF with a left shoulder injury. See 4:12
@@AlexLeonidas thanks for the answer! Greetings from Brazil!
I have a torn labrum, I can't do the standard Bench press without pain, I can do the reverse BP. The shoulder blades will stay low and pinched throughout the motion without effort.
Being able to still reverse grip bench with a torn labrum says everything!
When is the NE program updated?
End 2019 updated. Built 90% of my physique with that system.
I tried it today with just the barbell and then with some weight, ive gotta say, it absolutely destroyed my shoulders, as though i was over stretching, eventually getting pain.
I tried both grips and differing widths, took me a while but i found a good grip width using the talon grip, i also found that if i treated it like bench and keeping it nipple height and pressing straight up that also caused shoulder pain, its better for me to keep it below the sternum and almost pushing at an angle.
Personally, if you want to hit your triceps more i would prefer to do incline close grip bench.
Might just be bad form or my biomechanics but reverse grip was quite painful for both shoulders.
I have tried it but with 60-70% of my one rep Max, no pain whatsoever so will overload it soon, thank you Alex!!
Tangential thought here, but I think that looking at what the bar is doing during reps close to failure can tell if the lift is more chest or tricep dominant for that lifter. I'm not counting shoulders; while they are worked they just can't be a prime mover like the others.
If on a true RPE 10 rep the bar inches up slowly but smoothly I'm inclined to say that its mostly chest.
If there's more staccato to the rep, not necessarily a cessation of upward movement or even download movement but pulses of quicker movement vs slower movement I think its triceps.
I tried that grip today it was amazing. Last week I removed this lift from my program due to wrist pain but then I watch this video tried it out boom problem solved thank you so much.
Literally I’ve got reverse grip bench today. I’ve been using the talon grip for the last few weeks and man oh man does it make a hugeee difference!
Does this apply to pushups as well?
100% yes!
@@AlexLeonidas you’re the best man thank you 🙏🏾
I tried these last night... and WOW, amazing. I was just experimenting and discovered the talon grip is MY preferred grip... came here to see if i was doing anything new... nope, just came to the same conclusions as other shoulder injured lifters.
What would sets and reps look like?? Great video
Bro your forearm please make a vedoi on it ❤❤ love form India north east
Also Alex , try the reverse grip Arnold bench press . You will like it
Can RTO ring pushups replace bench press?
100% yes! Arguably better from an SFR standpoint when strong.
As an alternative, what do you think about getting on top of a bar with reverse grip and then do bar pushup dips??
Eugene Teo also did a video on this!! 😮
Hey Alex, are you still training your neck? That area is looking yoked in the past few videos
Goodnight Sir Alex from Australia 🫡. I’m currently within my final exams of year 12. Wish me luck sir.
The finish line is near, rest well to retain the knowledge and good morning from Canada, Sir Myro!
I tried this and holy shit. I stopped doing regular bench and only do dips and incline press but now idk this reverse is looking better
So should these count for for arm volume or upper chest volume
Haha, both! Personally, I view it as more triceps than upper chest.
@@AlexLeonidasi gotchu. I’m trying them out rn and honestly don’t feel my arms working much
tried it, it takes abit of getting used to but once you get use to it and i've noticed i'm weirdly stronger at it than a normal bench but finding the "right" grip placement is a pain in the arse
It does take some fiddling around, I feel you bro
I still don't get how to set up the talon grip. Can you show me a slow detailed view of how it looks?
I fucked up my shoulders doing wide grip bench for too much time, I was lookinh for another option to continue to train my pecs, reverse bench might be the answer I'm definitely giving this a try
This begs the question, reverse grip incline bench for better upper pecs?
Thought on them on an incline?
To be honest I've yet to experiment with incline, but I assume it would be a bad idea since you're pressing away from the body and would have horrible leverages. It would need to be a VERY shallow incline (like 15 degrees) and maybe off a smith mahcine.
If you ever run an experiment, it would be very interesting to hear your thought on it. In the meantime, I will do so myself! As always, thanks for the valuable content you provide.
Cheers
@@AlexLeonidas
Speaking of the chest, I’ve seen you using the Robert Baraban Chest Crusher. Thing looks like an interesting home gym addition but carries a hefty price tag. I know you rave about the chest expander he makes that’s just over half the cost and I picked that up and enjoy it, but do you think the crusher was as good a buy or should I stick to dumbbell and band flies in the home gym?
Honestly bro, I live on Krusher + Expander work. I always do a horizontal press, vertical press, then krusher as my third movement. It's a game changer and I'm not going back to flies. That said, you would be fine with band flies and lengthened biased presses. The expander though, good move. Everyone should own one!
@@AlexLeonidas That's all good info for sure! I'm not gifted in the middle chest, so maybe the crusher will be useful eventually when money is burning a hole in my pocket. I also have my eye on a lever curl bar. As for the expander, it was a big difference from the cheap one I started with to the Baraban. The cheap one had a crappy handle that was causing wrist pain, but the Baraban one is money and just feels great to use. Better springs, too.
I actually like a reverse incline dumbbell or reverse decline push ups
Thankyou for this, I used to do these, I only have a max weight of 60 lbs for dumbbells and am hitting a plateau, I think I will supplement these instead of incline dumbbell press, why didn't I think of this
Man, I mentioned reverse grip presses, on your upper chest vid from a month ago, just yesterday.
I've done this before but it's too much on my wrist, possibly using a Swiss bar where it could hold it at a slight less 180 angle.
my strenght exploded doing these repping 140kg for 10 its crazy now im almost doing the same weight in benchpress as reversed. crazy
If you have to pick one best for upper chest hypertrophy, incline barbell bench vs this, which 1 will you choose, and why? (Saw you promoting both in your channel, smith incline and reverse grip)
How about incline reverse grip? even better than flat reverse grip for upper pec?
you could also just unrack with normal grip and then swap ur grip while resting the barbell on ur chest.