Reverse-grip Bench Press
The reverse-grip bench press movement provides an added accentuation of the sometimes difficult-to-reach long head of the triceps which allows this movement to emerge as a highly beneficial exercise.
The reverse-grip bench press is perhaps the most seldom utilized exercise in the entire triceps
exercise inventory.
This would seem strange in that this exercise—along with the close-grip bench
press—is one of the most effective when it comes to producing muscle mass to the triceps.
Proper Weight Selection
In order to establish a fundamentally safe approach to reverse-grip bench pressing it is essential
that the trainee utilizes sound judgment in selecting the resistance to be used for the movement,
There are two major fundamental differences between conventional bench pressing and reverse-grip
bench pressing that needs to be addressed in order to provide for enhanced growth and development,
and reduced injury-risk potential. First and foremost, the supinated grip bench press is performed for
triceps development as opposed to chest development as is the case with the conventional bench
press exercise. This would indicate that less weight should be employed as the triceps are far less powerful
then is the chest. Secondly, the supinated-grip application accentuates the triceps and produces
less supportive assistance from the chest and shoulders as does the pronated-grip and as such less
weight should be employed with the reverse bench press exercise than is used with the (pronated grip)
close grip bench press. Thirdly, there is less pressure felt in the shoulders (provided the proper
shoulder-width hand displacement is used) then is the case with the close-grip bench press, but the
the action of elbow-flexion in the supinated position dictates that lighter weight be used with the reverse bench press exercise in order to provide for
the safe, efficient application of this seldom-used but highly effective exercise.
Eccentric Contraction Phase Accentuation
An interesting consideration of the reverse-
grip bench press exercise is the fact
that the movement accentuates the triceps
during the eccentric contraction phase of
the movement even more than during the
concentric contraction phase.
The eccentric contraction emphasis is due to the fact that
there is a greater action of shoulder extension
during the reverse-grip bench press
application than is experienced during the
conventional pronated grip bench press
application due to the fact that the long
head of the triceps crosses the shoulder
joint before it attaches onto the scapula.
The exertion upon the long head of the
triceps is greater during the elongation
(stretching) of the muscle during the eccentric
contraction phase than it is during the
shortening of the muscle during the concentric
contraction phase of the movement.
It should be noted that this phenomenon is
repeated throughout the entire supinated grip
extension movement inventory.
Considerations for Correct Grip
The displacement of the hands is altered
from that of a wide grip (wider-than
shoulder- width) or close-grip (4-6 inches)
to a shoulder-width grip in order to allow
for the natural movement of the shoulders
during the performance of the exercise.
The shoulder-width grip also dictates that the
elbows will be held in close to the sides of
the body parallel to the rib cage during the
raising and lowering of the bar. The el-bows-in position will ensure that the emphasis of the movement will be placed upon the triceps and
not on the chest. Conversely, if the hands are placed close together, the elbows will be forced to
flare out which reduces the activation of the triceps and increases the involvement of the chest
muscles.
Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by lying down (face up) on a supine
bench. Extend the arms upward and grasp the barbell in a shoulder-width supinated grip. - Prepare the bar for the performance of the exercise by raising it from the rack and extending
the arms upward to the just-less-than-the-fully-extended finish position. - Begin the eccentric contraction phase of the movement by slowly lowering the weight
downward. You will want to make certain to avoid the tendency of flaring the elbows during the
lowering of the weight in the manner of providing for the maximum accentuation of the triceps. - Complete the eccentric contraction phase of the movement by slowly lowering the barbell in a
natural action of elbow flexion to a point where it just barely touches the mid-point of the chest.
If the barbell is brought down too high, the movement will have activated the shoulders more than
is desired, thus reducing the effectiveness of the exercise upon the triceps. You will want to
concentrate fully on the triceps during the lowering of the weight in an effort to
reduce the involvement of the chest and shoulders and to maximize the effectiveness of the
movement on the triceps. - You will want to avoid the strong tendency to provide a bouncing action of the bar off the chest
at the completion of the eccentric phase. Due to the elbow-flexion action dictated by the supinated hand position, it is extremely difficult to maintain complete control over the
weight throughout the entire ROM of the eccentric contraction; as such, there is a general tendency
to allow for the bar to travel through the eccentric phase too quickly thus resulting in
powerful bouncing action of the bar off the chest at the conclusion of the movement. - Initiate the concentric contraction phase of the movement by extending the arms upward. You
will want to make certain to maintain the desired “tucked” position of the elbows during the rais-
ing of the weight in the manner of providing for the maximal accentuation of the triceps. - Complete the concentric contraction phase of the movement by raising the bar to the just-less-
than-fully extended position (as outlined in the performance of the preparatory phase of the exercise).
The fully-extended position of the arms exerts great stress upon the shoulder and elbow-
joints and can easily induce strained (or pulled) ligaments in the shoulder region and can also invoke hyperextension of the elbows.
Keys to the Lift
- Utilize intelligent weight selection. Do not attempt to work with more weight “than the triceps can handle.
- Maintain the “tucked” position of the elbows throughout the entire execution of both the concentric and eccentric contraction phases of the movement.
- Avoid “locking-out” at the completion of the lift.