The Reverse Grip Bench Press (Upper Chest)
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- Опубликовано: 3 июл 2023
- Want to build your Upper Chest? Try this bench press variation.
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Having a slightly narrower and tucked elbow position will allow for more range of motion, stability and strength on Bench presses than a wider, flared position.
It’s also a lot more comfortable for many people who experience shoulder pain when pressing, since it’s easier to get that full shoulder extension without your shoulders rolling forwards and a bit more external rotation at the shoulder
And surprisingly, some people actually wind up STRONGER on the Reverse Grip than a regular grip once you get used to it. 
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Only variation where I managed to reach 3 plates without having my pesky right shoulder hurt like always on pronated grip. Very good
🙏🙏
Thank's for the tip! I don't get on well with standard bench press so might give it a try. Especially as my upper chest is lagging a bit. What are you're thoughts on weighted deficit push ups? I've found they have blown up my chest and shoulders.
3:43 Absolutely! I introduced the backhanded bench press into my routine with the idea it could help with my progression towards a planche. A few months in I really start to notice that the exercise helps with getting into and staying in the position which is somewhere between the tucked and straddle planche.
I'll backhand you!
You showed that clip at 1:13 EXPECTING shade 😂
Lmaooo that clip took me out
I discovered this channel a month ago and have been really enjoying learning from you, the Polyphia t-shirt cements you as my favourite RUclipsr!
the neutral or semi-reverse grip bench with DBs is the best option IMO. the whole bar dropping thing and just how bad it can be shouldn't be understated.
Exactly. It's pretty risky. If I wanna work upper chest, I'll do inclines or low to high flys.
Great explanation 💪
I have always loved underhand / neutral grip pressing for myself. The first time was when I attempted underhand push ups at age 12 on those handles and felt the chest pump of my life (at that point).
Much healthier in the shoulder too for people who feel a lot of discomfort when the bench.
I’ve honestly been trying to avoid barbell due to the whole humeri scapula rhythm.
I hate to say I really don’t miss forcing my pour bio mechanics into fixed positions with any barbell or two handed “fixed grips” exercises.
Love the channel! Thanks for the time Eugene.
Thats why I really wish it was easier to load pushups, they just feel way nicer
@@asamiothuy gymnastic rings and put on weights while wearing a backpack.
The rings make it so you don't need as much weight. And you get the same if not better stimulus.
Any time I've had shoulder issues I would focus more on weighted ring pushups and I would always get stronger in the bench when I come back to it and my shoulders feels great.
Dumbbell crew checking in !
@@henzy8954 Why do something so complicated to load when you can just use dumbbells?
@@Sirvalian 1. The movement feels better for me than dumbbells.
2. With rings I can get a much deeper stretch.
3. It's not that difficult to set up. Since I workout at home my rings are always attached to my power rack. The backpack is leaned against my incline bench so I just slip in and out of it easily.
4. Like I said I workout from home. And though I do have two inch dumbbell handles that I can attach standard plates to, It is incredibly bulky and awkward so in my case that would be the more difficult setup
My Favorite Natty Influencer Mike O'Hearn will agree 😁
Natty Natty ☠️
My favorite natty, vegan, intermittent fasting, calisthenics athlete too.
@@piyushdwivedi7195 yea yea,💀
@@piyushdwivedi7195😂
HE LEFT A TRAIL FOR ALL THESE FITNESS RUclipsRS TO FOLLOW THE NATTY PATH
Trying it tomorrow!
always entertaining to watch you explain things to the rest of us! Fantastic work on this video. 💪🏼👊🏻👊🏻
Great stuff. I'll give it a try soon.
This was a reminder for me..Great video & especially if your overcoming injury..well thought out 🎉
Thanks Eugene
I'm gonna try this.
Gonna try this out today
It's bench in the morning so might give this a try just to see how it feels 👍💪
Before I even watch the full video the Barbarian Brothers is such a good name also I love the fact that people were like grinding out fitness stuff in ancient Rome and probably before anyway back to the video
I always come back to this when I tweak my shoulders. Dont know why I never stick with it! :P
underhand floor db press feels amazing!
Nice vid❤
1:41 damn, i wasn't sure if you were going to be able to push that back to the rack. Impressive :P
Perfect timing! Just started experiencing shoulder pain, so was looking for alternatives. Cheers!
stop bench. Start using machine and dumbells
It take so long for my shoulder to recover after shoulder pain..😢 i can only lift baby weight...
I got both my shoulders injured, don't know how but happened, I woke up and there is the pain everytime I do some overhead thingy. I stopped working out for a couple of weeks now, doing mostly rehabilitation exercises...next week I want to try again, I tried mimicking the bench press regular grip and it still hurts, I tried reverse and it seems ok... I will give it a shot and see...a bit scared cause my rack has no safety and I'm working from home but I LL try my best not to kill me 😅
Bring you grip in 4 inches and move your head 4-6 inches in back of the bar to unrack at a 45 degree angle. Stops stress on shoulders for me.
You always do shoulder mobility exercises.
Defo trying this
Used to do that on a cable machine as a cable press and it felt great honestly
I would love a video on push up technique! I feel good with my dumbell chest press but for whatever reason feel pushups more in my arms rather than chest
For people that have discomfort doing a fully supinated grip, you can also try the "fork grip" reverse grip, where youre putting the bar between the trigger finger and the middle finger. This has been used by the strongest equiped bencher Jimmy Kolb, and it works wonders
I will have to go back & try these again to see how the shoulders react
I love this my upper chest blew up like crazy....chest looks amazing in t-shirts
Did you do incline or flat reverse bench?
On an incline bench?
love the gym crocs
Gonna have to give this a try 😀
Also, how good was the Polyphia show! Baffles me that they can maintain the quality so well live.
For the algorithm on this great vid!
Thank you! 🙏
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
Before doing this, test whether you have the wrist and forearm flexibility to do it. Try a set of chin ups (reverse grip) with hands somewhat wider than shoulder width. If that hurts or feels unstable, break into the reverse grip bench slowly and be aware that you'll have a greater risk of losing the grip and having the bar land on your face. If you lack the wrist flexibility to do the move with a barbell, you could consider starting light with an ez curl bar while you work on your flexibility.
I normally use that grip on cable machine at the end of chest exercises on an incline setting, just to push that last bit out.
The other variation that I like is the talon grip, which is, holding the bar in between the index and middle finger. And the bar rests on your entire palm diagonally. It is easier to hold it and don't drop and also doesn't have as much supination.
Interesting. I'll have to give it a try next press day. 🤔
i saw Mike o tren do this too. he done it perfectly well.
Solid variation and great content. Thank you for this... can't wait to try this for my next chest day. BAM!! 🔥
Eugene, have you seen the bench press bars with the bend in them so you can get a far deeper stretch at the bottom. The bar wraps around your chest. I've used one and the extra range of motion feels fantastic.
I do 30° inclined DB press with the reverse grip and it is awesome for the upper chest, I feel a deep stretch in my collarbone area, even the very base of the neck and my upper chest so damn pumped my collarbone disappears under it and it looks so good!
I recommend that exercise and I can attest it provides more emphasis on the upper chest than regular db incline press.
Greg Nuckols likes these too, I believe, so you're in good company
make a forgotten exercise series pleaaaase
It is a good movement esp when in home workouts and only have flat bench
My upper chest started responding to growth again when I switched to underhand grip, single arm incline dumbbell presses.
I also think that it's a great exercise but I mainly do it on the smith machine because unracking feels better, especially with a more narrow grip.
Yooo the Polyphia shirt is dope!
I do reverse grip on seated upper chest machine feels good even better than standard grip for upper chest and less risky
Mike O’Hearn is a Legend!
I've actually been doing this and as wonky as it is, it does work
Shit you sold me on trying this now!
For me the only reason I started using underhand grip was because they’re easier on the shoulder and I can bench without feeling any discomfort in the shoulder joint
Hey eugene, love the vids btw, ur stuffs easily top 5 in fitness content on youtube. My question - are all the points mentioned and ur advice also applicable for the incline barbell bench press?
Yes
I had big lower pecs from benching and dips but it also hit my shoulders and triceps more. I did not like the way ı looked and wanted to focus on my upper pecs, rear delts, and biceps. The reverse grip helps a lot and it's pretty safe preferably with dumbbells or Smith machine. The machine also gives the chance to do forced reps. I like the look ı attained much more now my upper pecs definitely got bigger. Reverse grip dips leaning forward is fantastic too.
how to perform reverse grip dips btw? any video? it looks interesting
@@javig9346 ruclips.net/video/NcrJMnZFdRQ/видео.htmlsi=szrmdSESTJCx9188
you need to use rings.@@javig9346
ha, I actually started doing this a few months back and had never heard of it, i just sort of made it up.
I just called it an 'arnold bench press' that I adjusted from the 'arnold press'
I do both hand directions as I find that once I've exhausted one, I can get another 4-5 reps by switching over right away. I do that with most exercises now (when possible ofcourse)
Oooooh nice shirt man, here's a polyphia legendary fan
Can you make a tutorial on how you tie your bun and bandana for workouts?
Thank you so much for this video Eugene, I think that could be carry so fine to my planche training. How wide do you recommend the grip?
Great timing for this video. I recently strained my right pec (about 7 weeks ago) and had to completey stop benching. I'm slowly working my way back up. After watching this video, I think i might just train flat bench exclusively with reverse grip ...would there be any downsides to this? Would you say there are any differences in tricep activation?
And what if you perform this on incline? even more upper chest gains?
This grip also emphsizes triceps activation
This on a smith machine sounds like an interesting idea
Yea!! 0:02 I keep forgetting those exist but I really like them
Reverse bench is one of the best triceps builders ever! Way better than close grips
Can you do this variation on an incline bench to further activate the upper chest?
Dumbells
Real easy , superior solution. Better wrist position and capability to stimulate various sections of the pecs through a
more advanced rom via the combination of squeezing and pressing simultaneously resulting in a full spectrum activation vs standard or a reverse grip barbell press .
First person I've seen do this was Mike O hearn. But he said he did it for his triceps.
FOR THEE ALGORITHM!!!
Can you do it with dumbbells?
How about reverse grip incline bench press
for me its alot easier to drop the bar with this grip. its a good exercise with safety bars though.
How does the bar get through your thumbs?
Barbarian Brothers are cool == underhand grip is cool :) :)
I used to do incline dumbbell press for upper chest but once I tried underhand grip I never went back. I can feel the upper chest much more than simply incline. Also, my rotator cuff feels better with underhand grip though I do normal bench too.
me too!!!!!
Incline db press is goated!
Polyphia, Tim is stoked
Is there any research that looks into that combination of reverse grip and incline? It seems like combining the two could reap greater rewards, but could also disrupt mechanics and lead to no benefit at all.
It also works great when your wrists are injured
I love your Polyphia shirt
That video of the female powerlifter bench ROM is crazy 😂
i injured my left rotator slightly while ego lifting with 20kg lateral raises...i couldnt bench regular without pain but i can still train reverse grip bench , but unracking is so awkward and feels dangerous
Reverse grip is focused on the upper chest?? I would have been sure that it was primary lower chest decline and dips included
Liking and commenting before 10 seconds have past for the polyphia top
Can be done on smith mach?
TL;DR does anyone else have a bench peess close to their squat and deadlifts? Like abnormally close within a hundred or so lb close? I don't know why I'm like this.
Definitely makes sense I find that the position with leg drive and tucked in elbows works the best for me mylifetime personal record is 400 lb at about 205 lb body weight I took about six months off because I trained in a very hot storage unit and now the winter is rolling around hopefully my muscle memory will kick back in allowing me to surpass 400 and get into the 420 to 450 range. I don't know if anybody else has this but my barbell squat is 500 Max and I've two discs that were herniated L5 S1 which I am healing from but my deadlift is actually about right where my bench is I feel like this makes no sense as I was able to deadlift 550 when I was younger, I was never able to surpass 550 but I did not have the training wisdom I have now.
Essentially what I'm asking is does anybody else have a bench press that's like within 50 to 100 lb of their Squat and deadlift? I find this to be a strange thing. I do have to note that the most I can put on a deadlift is 380 do to my setup because I have to attach dumbbells to the end of my barbell because I can't afford weight plates so I have 300 and 180 in dumbbell weight and I can bring some small dumbbells from home but since this is a deadlift having the dumbbells Hit the Floor will throw off my form exceptionally and make it so I can't lift nearly as much
We adrenaline junkies need our reverse grip bench press.
Yeah sometimes you just have to push life to the limit.
Reverse grip bench press is awesome for upper chest, but the risk is HUGE, it's much more easier to drop the bar, also the bar will roll/fall on your neck or head, instead of chest/belly, so the risk of even dying is there, even with a spotter.
Think the takeaway with it is to go lighter than you normally would on regular bench press, especially when you have no spotter
If you cannot handle the weight, you dump right then dump left. Never use clips.
Reverse grip
The Smith machine is great for this
I wpuld just like to know man, I've been gyming for about 3 and 1/2years and would like a bigger look overall, what supplements are you taking ?
Does a close grip hit the upper chest more with the reverse grip?
What do you think about unrcking with reverse grip vs standard and then swapping while bar rests on chest
I have to do this to be able to perform the exercise lol I can’t unrack the bar using an underhand grip
Safer for shoulders?
i like the idea of this but fuck me if the unrack feels really freaky
what about reverse grip push up or decline push up ??
I thought you said to keep ribcage in line with pelvis , you look pretty arched in some of those clips. Im just trying to figure out how to press since i have been packing my shoulders for so long with limited success
I can just see myself dropping the bar on my face like that. My gym doesn't have any power racks with safeties, so I think I'll stick to regular grip for now.
Can't handle the weight, dump right, dump left. Never use clips. However, if you feel week, roll your wrist out along the bench to center the bar back in the palm. In the meantime, it is blocked by your thumbs which are amazingly strong.
Just don't drop the bar! 😀 (4Head)
i do this but with dumbells
reverse grip + dumbell + declined bench = MAXIMUM STRETCH (nanosuit voice)
That's the suicidal bench press, aka guillotine bench press
Eugene, what do you think of Alec Enkiri?
He is a good guy