Underhand Bench Press
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The standard bench press on the other hand is done with an overhand grip and it s a great exercise for hitting the middle pecs.
Underhand bench press. In the regular bench press your eyes are usually directly under the barbell. It is the initial position. Hold the barbell using a supinated or underhand grip with your hands being positioned at shoulder width. This makes shoulder impingement less likely.
As the name implies the reverse grip bench press is simply the bench press done with an underhand grip underhand and reverse grip are synonymous. The natural arm position of the press and supinated reverse grip allow the shoulders to be in a more externally rotated position during the exercise. The reverse grip bench press tends to put less stress on the shoulder joint than the regular bench press. Instead of grabbing the bar in an over hand grip you use an under hand or reverse grip.
If you take this position for the reverse grip bench press you ll find that it s very difficult to unrack and re rack the bar by yourself. For those not familiar the reverse grip bench press is typically done on a flat bench. Many bodybuilding pioneers who trained by feel suspected as much and research has supported this concept. Performing the exercise with an underhand also known as a reverse grip can build more muscle in your upper pectoral region than an overhand grip or even an incline press which is the traditional.
To do it grasp the bar firmly with an underhand grip. The underhand grip takes the pressure off the shoulders while hitting your pecs to an even greater degree than standard bench presses allow. Keeping a slight arch in your back and avoiding your elbows to flare out press the bar up. Position your body so that your mouth is directly under the bar.
Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
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