New tricks for pectoral muscle training: reverse grip bench press

Reverse grip bench press

　　In the long-term traditional bench press, many people have joint pain, shoulder pain, elbow pain, wrist pain, and even pain in the forearm!

　　If you are the same, you might as well try reverse grip bench press!

　　Reverse grip bench press (RGBP) helps you relieve this situation! And it will bring a new experience to your chest muscles!

　　There is a change in the outer rotation of the shoulder with an external rotation! This small change can allow your latissimus dorsi to participate more and obtain greater tightness, so that it can provide more stability of the spine

　　At the same time, the humeral rotation can pull the humerus back into the joint pit of the shoulder joint (glenoid fossa) and pull the scapula back and down. It brings torque to the shoulder joint pit, which is very important because it turns the scapula into a very stable platform during bench press, and also avoids the rotational muscles being subjected to the across (acromion) Clamping injury.

　　How to perform a reverse grip bench press?

　　The most difficult thing about reverse grip bench press is to hold the bar! I often worry about the barbell falling off! If it is possible, someone should protect it!

Initial state: Lie on a flat bench press stool, keep your feet wide and place them flat on the floor. Fully lying on the barbell bar, hold your hands back (that is, hold the palms of the table upward from under the bar).

　　Training process: Hands The arm stretches to support the barbell bar so that it is located just above your chest. Gradually lower the barbell bar to above your chest muscles, and then push the barbell upwards and extends your arms

　　An alternative advantage of the reverse grip bench press is that it is more obvious to the upper chest!

　　According to research, reverse grip bench press, compared with ordinary flat bench press, can increase the activity of your upper chest by more than 30%.

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