Reverse grip bench

[Soul Rebel]

I have never done this exercise before until this past Wed., and I can't imagine ever doing it again. It was extremely painful to do, obviously my form was incorrect, so I'm hoping those of you who do these can give me some pointers. My wrist and my palms were all fucked after just doing a couple sets. This is my tricep exercise for the DC routine. Also, I'm wondering if I'm wasting my time doing these, or do these really hit the tri's hard? With my incorrect form, I couldn't really feel it hitting them.

 

[DADAWG]

I have never done this exercise before until this past Wed., and I can't imagine ever doing it again. It was extremely painful to do, obviously my form was incorrect, so I'm hoping those of you who do these can give me some pointers. My wrist and my palms were all fucked after just doing a couple sets. This is my tricep exercise for the DC routine. Also, I'm wondering if I'm wasting my time doing these, or do these really hit the tri's hard? With my incorrect form, I couldn't really feel it hitting them.

its a form issue , i love reverse grip benches . i go wider reverse grip than conventional also bring the bar lower on the body than on conventional bench and keep those elbows tucked in .

 

[Soul Rebel]

Thanks for the advice. Anyone have a link to vid of someone doing these?

 

[Eze]

Use a wide grip
Use the Smith Machine
Bring the bar down to the top of your abs

 

[Quinc]

http://www.youtube.com/watch?v=ajgldCPgZdE

 

[DADAWG]

Use a wide grip
Use the Smith Machine
Bring the bar down to the top of your abs

smith machine , YUCK

 

[bobistheman]

id say use them on the smith machine until you get the hang of it. reversge grip, and close grip work pretty good on them triceps

 

[DocJ]

Make sure you have the bar diagonally in your palms or medial epicondylitis here you come!

 

[w00t]

yeah i do a DC routine as well... and dante def recommended to me that i use a smythe machine because, well... it can be dangerous lol, that bar can roll off your palms and well you get the drift. now, once you get the hang of it id def recommend using a standard flat bench.

 

[Eze]

smith machine , YUCK

Safe.

 

[DADAWG]

Safe.

ive been doing rgrip for at least 10 years and ive never dropped a bar , i cant say that for conventional grip . i also can bench more r grip .

 

[Soul Rebel]

Well, it seems that I need to grip the bar with a wider grip. Thanks for the vid, even though that particular one was the least helpful, but it did link me to others that were useful.

 

[gator_mclusky]

Reverse bench is an excellent mass builder....also consider weighted bench dips....these made my Tris flare out!!! Theyre simple and easy to perform.

Back to the topic though...

Gator

 

[BIGFOOD]

i can't believe i haven't seen this nor heard of this version of the bp. i shall try it, just seem awkward.

 

[Swellin]

i can't believe i haven't seen this nor heard of this version of the bp. i shall try it, just seem awkward.

It doesn't just seem awkward...it IS awkward. That's why Easto mentioned using the smith. If you don't have a training partner and you want to try this, you ABSOLUTELY MUST use the smith. I tried it with just the bar and thought..okay, cool..I got it. I put 135 on there and when I tried to do the lift...everything felt so screwed up that by the 4th rep...I racked the pitiful weight. I didn't trust my training partner that showed up occasionally, so I moved to the smith. DC guys love the smith because it is hard to get a partner to workout with you on a regular basis after you beat the shit out of them in the gym with a DC program. SO you learn to use machines and equipment that allow you to work out by yourself. So the smith seems to be a darn staple in many of our routines.

If you have a strong spotter that you trust, go ahead and figure it out without the smith if you don't like the idea of being locked into a certain plane against the will of your joints. lol

 

[mister69]

-Wrist wraps
-wide grip
-ass off the bench
-bench starting on lower back
-menthol\msm blend cream then put on elbow sleeves

One the the very few exercise that doesnt bother my elbows.

 

[adidamps2]

-Wrist wraps
-wide grip
-ass off the bench
-bench starting on lower back
-menthol\msm blend cream then put on elbow sleeves

One the the very few exercise that doesnt bother my elbows.

esplain 69?
that cornfused me for the most part.
thanks hommie.

 

[mister69]

http://www.youtube.com/watch?v=14QcYGsryN8

And here is the thread along w\it---http://intensemuscle.com/showthread.php?t=22897

 

[adidamps2]

thanks 69

 

[DADAWG]

cut and paste

i posted this at another board so im cutting and pasteing it here .
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 .
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most people who struggle with it either keep too close a grip,try to grip it like a conventional grip only backwards instead of like i explained or both .
play with just the bar for few weeks first trying to get a grip and groove figured out then try adding weight , i can promise you your tris and delts will get smoked if you figure it out .
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