02 Jan
Blog

Learn how to perform a Reverse grip bench press the right way

For people who want to strengthen their upper chest muscles, the backward grip bench press acts as a savior. This is a potential workout that aims to take the pressure off your shoulders and tone your chest muscles. It also aims to train your triceps for better performance. Despite these exciting benefits, the difference is hard to tell if you don't do the exercise correctly. That is why it is important to understand how to do it right. If you want to know how to play Backward grip bench press Let's go the right way!

Reverse Grip Bank presses on the upper chest

The reverse grip bench press is a simple exercise that you can do freely. For those who do this exercise, it is practiced on a flat bench with an underhand grip. Reverse Grip Upper Chest Bench Press is often the most useful of all. If you do the exercise correctly, you will get the results in no time. So here is what to do!

1. Lie on a flat surface and hold the bar with a reverse grip. Make sure your hand is shoulder width apart and place your thumb around the bar.

2. Push the bar back to the starting position and flex it without your elbows popping out.

3. Don't lock your elbows out at the top of the repetition. Make sure your arms are slightly bent and that you are always in control of the weight.

4. Now make sure that your elbows are pinched at the sides. Slowly bring the bar onto your lower pecs and gently lower it on.

5. Push the bar back to the starting position and bend without your elbow flickering out.

6. Don't lock your elbows on top of the repetition. Be sure to keep your arms flexed while maintaining control of the weight.

7. Perform the Backward grip bench press on the upper chest regularly for timely benefits.

Reverse grip bench press dumbbell

The Reverse grip bench press dumbbell is a variation of the reverse grip bench press. When using a dumbbell in this exercise, you add more weight for more improvements and improved body function. Thus, this exercise can immediately bring several benefits to your front door. Be sure to follow the directions as you perform the exercise.

1. Hold a set of dumbbells and begin the exercise. Sit on a flat bench and place the end of the dumbbells on your knees.

2. Now gradually lie back on the bench and slide the dumbbells straight across your chest.

3. Rotate the dumbbells so your arms are pointing towards your shoulders. This is your starting point.

4. Gradually lower the dumbbells, keeping your palms straight. You need to do this with your middle chest.

5. When the handles are at chest level, stop and lift the dumbbells again.

6. Repeat the process Reverse grip bench press dumbbell exercise regularly to get the best benefit.

Reverse grip bench press muscles were working

This exercise aims to work the sternal head of your pectoralis major, which is the largest pectoral muscle. It also works the head of the pectoral muscles, the collarbone and aids in the daily movements we make. This process also affects your triceps and core. For all those people who do this exercise in time, they will be able to have theirs Reverse grip bench press muscles were working in no time.

Take that away

The Backward grip bench press is a practical exercise that you can try at home without any inconvenience. So don't wait any longer. Do this exercise right away to see the benefits.

FAQ

1. Are the Reverse grip bench press muscles were working for real?

Yes, that Reverse grip bench press muscles were working really happen.

2. Do you have any? Reverse grip bench press dumbbell Tips?

To the Reverse grip bench press dumbbell Tips, all you need to know is:

Don't let the dumbbells touch the top of each rep.

Use a full range of motion to lower the dumbbells.

3. How many reps should I do for this exercise?

A total of eight to twelve repetitions are sufficient for this exercise.

Related articles

Perfect bench press guide for fitness freaks in 2020

10 Dec
Blog

Do This To Increase Your Bench Press

Have you ever said anything about your bench press?

"I was almost there, I just grooved the elevator wrong."

"I'm always pinned to the bottom of my bench."

"I can touch that weight and walk, but when I stop my bench I'm so much weaker."

"My overhead press and other bench accessories all got stronger, but my bench stayed the same."

These are comments I hear a lot from people who are having trouble increasing their bench press.

The good news is that they can be easily fixed by identifying the underlying problem and implementing effective solutions to address it.

When people fail, their bench pushes a few inches away from their chest for one or more of these reasons.

  1. Weak chest muscles relative to shoulders and triceps.
  2. Inability to quickly pick up and reverse the direction of the load.
  3. Bad technique.

When the bar contacts your chest, your pectoral muscles are stretched and are in a favorable position to create force and reverse the load.

However, in the same lower position, your shoulders and triceps are at a disadvantaged leverage point.

Their main contribution is closer to the middle area and upwards.

This is generally the point at which we see the elbows feel like transferring the need for stress from the pecs to the shoulders and triceps to complete the lift.

I'll provide an overview here, but if you need to work on your own specific goals or have other issues, just contact me on Stacked Strength.

Weak chest muscles

When a lifter improperly creases a lift directly from the chest, it often indicates weak chest muscles.

Because the pecs can't generate enough force to push the weight up, the elbows flare excessively to shift the load demands on the triceps and shoulders.

As mentioned earlier, at the bottom of the repetition, the triceps and shoulders are in a disadvantageous mechanical position to push the weight.

Therefore, weak pecs are usually the culprit when an athlete fails a rep a few inches from the chest.

However, this is often accompanied by an inability to effectively take the load and maximize the strain reduction cycle. If the athlete lowers the bar, and the eccentric and isometric strength is insufficient, then he will not take the load, which will lead to a decrease in elastic energy.

This energy, if not lost, would be used to quickly reverse the weight of the chest.

Bad technique

Another important factor in failure is bad technique.

However, there are several articles and how-to videos on how to optimize the bench press technique based on your levers and experience.

Therefore, technique will not be the focus of this article as it is assumed that technique is not the limiting factor.

Here, I'm going to teach you a simple strategy that addresses these two main problems so you can start developing new PRs.

Who will benefit?

But let's talk first about who this is for. As mentioned earlier, if you fail your chest, or if you lift incorrectly or struggle with paused reps, assuming your technique is decent, then you likely have weak pectorals.

Also, you likely lack the specific eccentric and isometric strength to both absorb and reverse the weight.

If this sounds like you, this strategy can help. The people who mainly have these problems are beginners and advanced learners.

Advanced athletes are a bit more complex, which can make the solutions equally complex. But I digress.

The solution

Below is a video demonstration of an effective exercise in fixing the above issues.

The strategy I am discussing can be implemented with great success with various urgent exercises and is not limited to the demonstration below.

An additional benefit of using Tempo while eliminating its mechanical advantages is the following It places higher demands on the target muscles and connective tissue without producing the same level of fatigue.

This is because, while the exercise feels challenging, the absolute load is less than if you were doing a full powerlifting setup and choosing an load with the same relative intensity.

For exampleWith a proper powerlifting setup, you can do a set of 8 at 100 lbs, but when you're doing a set of 8 at 70 lbs at pace, it might not feel any easier.

Same relative intensity, but less absolute stress.

This reduction in absolute stress reduces the stress on your body. This allows you to do more productive workouts within a micro cycle without exceeding your ability to recover.

08 Dec
Blog

Do This To Increase Your Bench Press

Have you ever said anything about your bench press?

"I was almost there, I just grooved the elevator wrong."

"I'm always pinned to the bottom of my bench."

"I can touch that weight and walk, but when I stop my bench I'm so much weaker."

"My overhead press and other bench accessories all got stronger, but my bench stayed the same."

These are comments I hear a lot from people who are having trouble increasing their bench press.

The good news is that they can be easily fixed by identifying the underlying problem and implementing effective solutions to address it.

When people fail, their bench pushes a few inches away from their chest for one or more of these reasons.

  1. Weak chest muscles relative to shoulders and triceps.
  2. Inability to quickly pick up and reverse the direction of the load.
  3. Bad technique.

When the bar contacts your chest, your pectoral muscles are stretched and are in a favorable position to create force and reverse the load.

However, in the same lower position, your shoulders and triceps are at a disadvantaged leverage point.

Their main contribution is closer to the middle area and upwards.

This is generally the point at which we see the elbows feel like transferring the need for stress from the pecs to the shoulders and triceps to complete the lift.

I'll provide an overview here, but if you need to work on your own specific goals or have other issues, just contact me on Stacked Strength.

Weak chest muscles

When a lifter improperly creases a lift directly from the chest, it often indicates weak chest muscles.

Because the pecs can't generate enough force to push the weight up, the elbows flare excessively to shift the load demands on the triceps and shoulders.

As mentioned earlier, at the bottom of the repetition, the triceps and shoulders are in a disadvantageous mechanical position to push the weight.

Therefore, weak pecs are usually the culprit when an athlete fails a rep a few inches from the chest.

However, this is often accompanied by an inability to effectively take the load and maximize the strain reduction cycle. If the athlete lowers the bar, and the eccentric and isometric strength is insufficient, then he will not take the load, which will lead to a decrease in elastic energy.

This energy, if not lost, would be used to quickly reverse the weight of the chest.

Bad technique

Another important factor in failure is bad technique.

However, there are several articles and how-to videos on how to optimize the bench press technique based on your levers and experience.

Therefore, technique will not be the focus of this article as it is assumed that technique is not the limiting factor.

Here, I'm going to teach you a simple strategy that addresses these two main problems so you can start developing new PRs.

Who will benefit?

But let's talk first about who this is for. As mentioned earlier, if you fail your chest, or if you lift incorrectly or struggle with paused reps, assuming your technique is decent, then you likely have weak pectorals.

Also, you likely lack the specific eccentric and isometric strength to both absorb and reverse the weight.

If this sounds like you, this strategy can help. The people who mainly have these problems are beginners and advanced learners.

Advanced athletes are a bit more complex, which can make the solutions equally complex. But I digress.

The solution

Below is a video demonstration of an effective exercise in fixing the above issues.

The strategy I am discussing can be implemented with great success with various urgent exercises and is not limited to the demonstration below.

An additional benefit of using Tempo while eliminating its mechanical advantages is the following It places higher demands on the target muscles and connective tissue without producing the same level of fatigue.

This is because, while the exercise feels challenging, the absolute load is less than if you were doing a full powerlifting setup and choosing an load with the same relative intensity.

For exampleWith a proper powerlifting setup, you can do a set of 8 at 100 lbs, but when you're doing a set of 8 at 70 lbs at pace, it might not feel any easier.

Same relative intensity, but less absolute stress.

This reduction in absolute stress reduces the stress on your body. This allows you to do more productive workouts within a micro cycle without exceeding your ability to recover.