DADAWG
Vet
- Joined
- May 15, 2004
- Messages
- 3,096
reverse grip bench
reverse grip bench takes a lot of the chest out of benching but really cooks the triceps and front delts . imo its is one of the best mass builders for both those muscles if for no other reason it hits them from a different angle than conventionla presses but still allows useing serious weight unlike most specialty excercises .
first off safety first , start with just the bar and learn the groove and always get a handoff because unracking the weight can be tough on the shoulders and wrist . the groove is much lower than conventional bench and the bar should come middle to upper belly , and keep those elbows tucked in hard to the ribs , unlike most tricep excercises you dont want a narrow grip because this limits your ability to keep the elbows tucked . hand position is tricky , there is a natural groove that runs from the base of the index finger to the middle of the base of the palm where the hand joins the wrist , this will put your index knuckle pointing down the bar towards the plates .
reverse grip bench takes a lot of the chest out of benching but really cooks the triceps and front delts . imo its is one of the best mass builders for both those muscles if for no other reason it hits them from a different angle than conventionla presses but still allows useing serious weight unlike most specialty excercises .
first off safety first , start with just the bar and learn the groove and always get a handoff because unracking the weight can be tough on the shoulders and wrist . the groove is much lower than conventional bench and the bar should come middle to upper belly , and keep those elbows tucked in hard to the ribs , unlike most tricep excercises you dont want a narrow grip because this limits your ability to keep the elbows tucked . hand position is tricky , there is a natural groove that runs from the base of the index finger to the middle of the base of the palm where the hand joins the wrist , this will put your index knuckle pointing down the bar towards the plates .
