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In the same fashion as the normal bench press the reverse grip primarily targets the chest muscles with an additional stimulus being placed upon the shoulders and triceps.
Reverse grip bench press for triceps. Before i break down the exercise technique in greater detail here s a brief description of how to do the reverse grip bench press. You ll end up concentrating too much on just moving the weight trying to stabilizing rather than loading the triceps. Lie on a flat bench with a rack and grab the barbell with a standard overhand grip.
Though the reverse grip bench press also hits the upper pec harder especially when moving the hands slightly wider than shoulder width. Bench press this reverse grip press hits the lateral and medial head of the triceps the mid range resistance curve. The reverse grip bench press is a popular barbell exercise targeting the chest triceps and forearms.
I also do regular close grip bench press but i feel the reverse closed grip hits my triceps harder. I include one press movement for my tris every workout and i alternate between dips close grip and reverse grip. I ve never tried reverse wide grip normal bench press grip for upper chest because i don t have a spot and i m not trying to unrack the weight with that grip but i ve definitely seen some pretty big guys doing this exercise on there chest day.
Now my question is. With reverse grip benching you may find holding the bar problematic at times. Reverse grip bench press lying on a flat bench grasp the bar with a supinated reverse grip hands shoulder width apart and thumbs around the bar.
The main difference between this exercise and the standard bench press is that the grip is underhand not overhand. Why is my reverse grip bench 235 lbs better than my normal bench press 225 hope to hear from other t nation posters on this. Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
Reverse grip bench press for triceps just like a standard flat bench press the rgbp utilizes the triceps in addition to pec muscles to push the weight. Quote i m using the reverse grip bench every second or third tricep workout.
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