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Exercises Movements, technique & proper execution

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Old 12-20-2011, 01:44 AM   #1
Blair Robert Lowe
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Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

Recently I've been pondering about the viability of the Reverse Grip Bench Press. For a couple reasons such as:

- better carryover for gymnasts possibly?

- my left shoulder and elbow are workable but I'm watchful about them. Pronated strict pullups are not friendly (though neutral grip is fine even weighted) and my left elbow has been touch and go since I hyperextended it a few years ago

- I don't know if my bench press is great or ever has been. And really, it means nothing to me. I think it's a good movement but I will never care about competing it.

I did do a fair share of googling on it earlier tonight after playing with TurnedOutDumbbellBenchPress and doing just machine only on a smith machine (one machine at the gym isn't good for it as it required rotating the bar too much while the other machine doesn't go low enough to use for bench on it).

I am aware of the safety issue. Current Bench Press is around 200, 70x5 DB but was formerly a bit stalled@225 in August. BW is 185 now and was 165-170 then and should probably be 155-160 (I think).

Doing it with DB just seemed too light, useful as an assistance exercise. Doing it with barbell has the safety issue eventually.
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Old 12-22-2011, 03:44 PM   #2
Matt Rexin
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

I'm not sure what your exact question is Blair, other than whether or not reverse grip bench is a useful assistance exercise. But the answer is yes

Seriously though, if you want to decrease the amount of shoulder rotation that occurs with regular benches then introducing reverse grip bp's into your program should give you some respite. It is also somewhat taxing on your grip, but that depends on your grip width.
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Old 12-22-2011, 10:18 PM   #3
Blair Robert Lowe
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

I was just looking for any input on Reverse Grip Bench Press. I googled and that was fairly informative but I was looking for any other input.

Mainly, I was thinking it might have more carryover to gymnastics because of the external rotation which is involved and is thus similar to ring support, planche, maltese.
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Old 12-23-2011, 01:07 AM   #4
Aaron Gainer
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

Try it for 4-6 weeks and see if it helps. If not, scrap it!
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Old 12-23-2011, 05:37 AM   #5
Blair Robert Lowe
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

I will be. Bench 2x/week and press 2x/week. 1x is your typical 3x5, the other 12x2.

I tried it with the 12x2 but seriously that was 95lbs so it was hard to gauge it. I should only find a 1rm first for it before programming but I will probably just play with a percentage based off my normal bench.
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Old 12-23-2011, 08:41 AM   #6
Donald Lee
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

I think reverse grip DB Bench Press for reps is much more useful for ring work.
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Old 12-23-2011, 09:24 AM   #7
Blair Robert Lowe
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

Yeah, tried that. However, I think it's only good as assistance exercise because of the difference of weight I can load between a bar and DB. DB only go to 90 where I am and after 65, it's 70, 80, 90; not adjustable.
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Old 12-23-2011, 12:00 PM   #8
Donald Lee
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

If you really want to prioritize weights to help with ring work, then here are some considerations.

You can do Bench training 2x/week. One day of normal bench and the other day with reverse grip bench.

Or, you can do benching however often you choose, and do a bench press variation followed by reverse grip bench done for reps as assistance work.

Or, normal bench followed by ring pushup variations.

I also like straight arm DB fly variations to support ring work.
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Old 12-23-2011, 09:47 PM   #9
Blair Robert Lowe
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

I am starting to notice some difficulty in racking the weight when alone in Reverse Grip. I thought about trying to racking it in a Mixed Grip and then adjusting but it sounds pretty dumb and dangerous.

I think if I was working Ring Strength to any degree, then DB Reverse Grip would be fine as additional work. However, I'm not right now except some occasional assisted support holds and dips at home besides ring pushups.
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Old 12-23-2011, 11:03 PM   #10
Donald Lee
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Re: Reverse Grip Bench? Feedback appreciated, especially from Chris Mason

Do ring work give your shoulders or elbows problems? I'd think that the ring stuff would be worse for your shoulders and elbows than benching (at least benching properly).
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