What To Know
- While the regular bench press is the most common variation, the reverse grip bench press has gained popularity in recent years.
- Studies have shown that both the regular bench press and reverse grip bench press can contribute to strength gains in the upper body.
- If you want to emphasize the triceps and anterior deltoids, or if you have limited shoulder mobility, the reverse grip bench press can be a good alternative.
The bench press is a foundational exercise for building upper body strength and muscle mass. While the regular bench press is the most common variation, the reverse grip bench press has gained popularity in recent years. Both exercises offer unique benefits and drawbacks, making it crucial to understand the differences to optimize your training. In this comprehensive guide, we will delve into the reverse grip bench press vs regular bench press debate, examining their biomechanics, muscle activation, strength gains, injury risks, and more.
Biomechanics of the Reverse Grip Bench Press vs Regular Bench Press
Regular Bench Press
- Shoulder Position: The regular bench press involves a shoulder-width grip with the palms facing forward. This places the shoulders in a more externally rotated position.
- Chest Activation: The regular bench press primarily targets the pectoralis major, with some involvement of the anterior deltoids and triceps.
- Scapular Movement: The shoulder blades are protracted and retracted during the regular bench press.
Reverse Grip Bench Press
- Shoulder Position: The reverse grip bench press involves a shoulder-width grip with the palms facing backward. This rotates the shoulders internally.
- Chest Activation: The reverse grip bench press emphasizes the triceps and anterior deltoids, with less activation of the pectoralis major.
- Scapular Movement: The reverse grip bench press involves less scapular retraction and more protraction.
Muscle Activation: Reverse Grip Bench Press vs Regular Bench Press
- Pectoralis Major: Regular bench press > Reverse grip bench press
- Triceps: Reverse grip bench press > Regular bench press
- Anterior Deltoids: Reverse grip bench press > Regular bench press
- Biceps: Reverse grip bench press > Regular bench press
- Latissimus Dorsi: Regular bench press > Reverse grip bench press
Strength Gains: Reverse Grip Bench Press vs Regular Bench Press
Studies have shown that both the regular bench press and reverse grip bench press can contribute to strength gains in the upper body. However, the specific benefits vary depending on the individual’s strength level and training goals.
Regular Bench Press
- Overall Strength: The regular bench press is generally considered the superior exercise for building overall upper body strength, especially for the pectoralis major.
Reverse Grip Bench Press
- Triceps and Anterior Deltoids: The reverse grip bench press is more effective for targeting the triceps and anterior deltoids, which can help improve lockout strength.
Injury Risks: Reverse Grip Bench Press vs Regular Bench Press
Both the regular bench press and reverse grip bench press can carry some risks of injury if performed incorrectly.
Regular Bench Press
- Shoulder Impingement: Excessive external rotation of the shoulders in the regular bench press can increase the risk of shoulder impingement.
- Pectoral Strain: Overloading the pectoralis major during the regular bench press can lead to pectoral tears or strains.
Reverse Grip Bench Press
- Triceps Tendonitis: The reverse grip bench press places more stress on the triceps tendons, which can lead to inflammation and pain.
- Shoulder Instability: Internal rotation of the shoulders in the reverse grip bench press can contribute to shoulder instability.
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and limitations.
Regular Bench Press
- If your primary goal is to build overall upper body strength and mass, especially in the pectoralis major, the regular bench press is a great choice.
- If you have a history of shoulder impingement or pectoral injuries, consult with a healthcare professional before performing the regular bench press.
Reverse Grip Bench Press
- If you want to emphasize the triceps and anterior deltoids, or if you have limited shoulder mobility, the reverse grip bench press can be a good alternative.
- If you experience triceps tendon pain or shoulder instability, avoid the reverse grip bench press.
Programming Considerations for the Reverse Grip Bench Press vs Regular Bench Press
- Frequency: Both exercises can be performed 1-2 times per week.
- Volume: For both exercises, aim for 8-12 repetitions per set.
- Intensity: The weight used should be challenging but allow you to maintain good form.
- Progression: Gradually increase the weight or repetitions over time to continue challenging your muscles.
Variations of the Reverse Grip Bench Press vs Regular Bench Press
Regular Bench Press Variations
- Incline Bench Press: Targets the upper chest and shoulders.
- Decline Bench Press: Targets the lower chest and triceps.
Reverse Grip Bench Press Variations
- Close Grip Reverse Grip Bench Press: Emphasizes the triceps.
- Wide Grip Reverse Grip Bench Press: Targets the outer chest and anterior deltoids.
Beyond the Bench: Other Upper Body Exercises
In addition to the reverse grip bench press and regular bench press, there are many other exercises that can help you build a strong and muscular upper body.
- Dumbbell Flyes: Targets the chest.
- Push-Ups: A versatile exercise that can be modified to target different muscle groups.
- Triceps Pushdowns: Isolates the triceps.
- Lateral Raises: Targets the shoulders.
The Bottom Line: Finding the Optimal Exercise for Your Goals
Whether you choose the reverse grip bench press or the regular bench press, the most important factor is to perform the exercise with proper form and to listen to your body. By understanding the differences between these two exercises and considering your individual goals and limitations, you can optimize your training and achieve the results you desire.
FAQ
1. Which exercise is better for building chest mass?
The regular bench press is generally considered the superior exercise for building chest mass.
2. Which exercise is safer for the shoulders?
The reverse grip bench press is generally considered safer for the shoulders, especially for individuals with limited shoulder mobility.
3. Can I do both exercises in the same workout?
Yes, you can incorporate both the reverse grip bench press and the regular bench press into the same workout. However, be careful not to overload your shoulders or triceps.
