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07-04-2019, 08:30 PM #1
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Reverse grip bench!!! To be or....
Still got 2 more weeks of this bench routine & I do it out of my house. So today is considered a light day and only 4 sets of 65% of 1rm. Then from raises for shoulders 3 sets.
Back is 3 sets rows DB which I do one arm at a time at the other end of the barbell. 3 sets. Then program asks 3 sets of preacher DB 3 sets and 3 sets push down press but since I don't have a push down machine for Tris, decided to go with reverse grip bench.
I actually like it & read it activated 30% of upper pectorial muscles. But makes me wonder why aren't more people doing them?
I did them & feel I get:Last edited by Poker face Ace; 07-04-2019 at 08:30 PM.
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07-04-2019, 11:34 PM #2
I’ve tried it but it felt so awkward I didn’t keep it in my program for very long. Others I know and respect swear by it. It’s been my experience that the exercises that work are the ones you can do well AND that you keep going back to. There are so many exercise variations and our bodies don’t all react the same to them.
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07-04-2019, 11:43 PM #3
I have tried reverse bench but it felt very awkward, so I just stuck with regular bench press, or dumbell presses
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07-04-2019, 11:59 PM #42016 RX Member of the Year & March 2015 Member of the Month
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07-05-2019, 11:02 AM #5
i'm not even goin' to try those.
MY LORD OF LORDS!!!
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07-05-2019, 11:23 PM #6
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07-05-2019, 11:24 PM #7
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07-05-2019, 11:34 PM #8
I find with barbell floor presses I need a handoff and help racking the weight at the end of my set. In the past (before I got to Exile, home of Kevin Levrone) I couldn’t always find a reliable person to give me a handoff. Enter DB presses that can be done literally anywhere on the gym floor where there’s a quiet space, I can launch them myself (as long as I can get them onto my quads) and if I want to push to utter failure I have the freedom to just dump the DBs to the sides.
Today just for variety and broadening my horizons I did them in the Smith machine and that was pretty cool. I still like DBs best though.Last edited by Sunnyday; 07-05-2019 at 11:37 PM.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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07-08-2019, 11:29 PM #9
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07-09-2019, 09:20 PM #10
Too awkward of a movement for me even when going light.
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07-09-2019, 09:33 PM #11
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Guys. And gal. Why does Evvvvveryone hate this exercise??? This is weight training. We make it work. Make it feel comfortable.
I thought that way to, but it's 1 of those exercises where mind muscle connection play a factor. No 3 quarter up 3 quarter down bullshit. Allllll the way up, tiny contraction up top and 1/2 inch above chest. Elbows tight in and hands out or wide. The wider you go on the bar, less strain on your wrists. I put this exercise in front of dips for mass. Reason being?dips if and I can't stress the word. If they're done right, they're gold. It's so rare to see anyone doing it right.
It's always "come-on more weight yeahhh. Let me show the hotty next to me I'm an animal." Meanwhile you're using all muscles to perform it, & you look like a parakeet swinging back n forth lol.
With reverse grip bench, only way I can see someone cheat is if ass comes off bench or do half rep bull shit.
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07-09-2019, 11:44 PM #12
It's because I don't believe in becoming ''fancy'', the only time I got ''fancy'' is when I do Gironda dips, but that's about it, I stick to basic compound, old school free weight exercises, nothing fancy. The only reason I stopped doing regular dips and replaced them with Gironda dips is because regular dips kinda hurt my shoulders
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07-12-2019, 06:48 PM #13
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Totally agree. Pressure on the hands can travel from forearm up to shoulder. I guess I'd really have to warm up shoulders B4 hand & 3 quarters up, 3 quarters down fast pace to keep some pressure off when doing dips.
Last edited by Poker face Ace; 07-12-2019 at 06:49 PM.
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07-12-2019, 11:16 PM #14
I stick to the basics, squat, bench, deadlift, bent over row (dorian yates's style), hammer curls, kickbacks, seated dumbell press, etc, and all I do is free weights and I don't do any machine work
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07-13-2019, 03:52 PM #15
Here you go, PfA, Mark Bell just did your favorite exercise and put it on Instagram!
Reverse grip bench 5x12 superset with biceps.
I’d put a screenshot of the post but I haven’t been able to post a pic here in about 2 years.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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