*sigh* need your help again guys; Reverse grip bench form

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  1. *sigh* need your help again guys; Reverse grip bench form


    Okay, so I have switched to reverse grip bench and I need tips to prevent wrist pain and bending, especially because I have past wrist injury. I can't do regular bench, because it hurts my shoulders. I don't have the money now for a swiss bar and trying to use dumbbells is too much of a pain since I have adjustable dumbbells and don't have a flat part to rest on my thigh and thus it always wants to slide out of my hand.
    Anyway, here are my issues:
    1. bending the wrist too much
    2. only being able to go the distance as if it were a floor press
    3. one arm being higher than the other
    The weight doesn't matter. Low weight and heavy, I can only go so low.
    Attaching videos soon. Youtube is taking forever since Comcast nerfed upload speed

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  2. Definitely looking like your quarter repping the reverse grip
    I mean if you really hate your balls, go for it. But, what did they do to you?

  3. Quote Originally Posted by DemntedCowboy View Post
    Definitely looking like your quarter repping the reverse grip
    I know. Like I said, I'm going down to the depth I would on floor press. I've been doing shoulder stretches, but can't go lower. With an empty bar I can MAYBE get an inch lower, but that's it.

  4. Quote Originally Posted by Shiznown View Post
    I know. Like I said, I'm going down to the depth I would on floor press. I've been doing shoulder stretches, but can't go lower. With an empty bar I can MAYBE get an inch lower, but that's it.
    Weird
    I mean if you really hate your balls, go for it. But, what did they do to you?
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  5. Try with much lighter weight, that looks way too heavy for you
  6. *sigh* need your help again guys; Reverse grip bench form


    The elbow sleeves are limiting your range of motion. You CAN go lower. Widen your grip a bit more and use just the barbell to get a feel for it. Another option is to use dumbbells. Another option is to not do reverse grip And just go back to regular bench. If none of these are possible then itís time to see someone who can fix your physical problems that are preventing you from doing these movements. Do push-ups

  7. What is the goal here? Are you just trying to get stronger or are you trying to hypertrophy some specific muscle?

    Here is a video of me from 4 years ago - I had a bad shoulder during this time as well and you can see the correct reverse grip technique

  8. Quote Originally Posted by AlexPowell View Post
    What is the goal here? Are you just trying to get stronger or are you trying to hypertrophy some specific muscle?

    Here is a video of me from 4 years ago - I had a bad shoulder during this time as well and you can see the correct reverse grip technique
    Strength, fat loss and muscle growth. I know I won't gain muscle while loosing fat. Mostly I want to jsut get a little bigger and drop a good percent of body fat. A little bigger meaning an inch increase in arms, forearms and shoulders and about a 2-3 inch increase in chest if chest was lean, so probably more of a 5 inch increase. Legs and hips are big enough, even if I lost a bit of size.

  9. Quote Originally Posted by Shiznown View Post
    Strength, fat loss and muscle growth. I know I won't gain muscle while loosing fat. Mostly I want to jsut get a little bigger and drop a good percent of body fat. A little bigger meaning an inch increase in arms, forearms and shoulders and about a 2-3 inch increase in chest if chest was lean, so probably more of a 5 inch increase. Legs and hips are big enough, even if I lost a bit of size.
    As mentioned, create a log in the training log forum, tag me in it and I'll start helping you

  10. Quote Originally Posted by Shiznown View Post
    Okay, so I have switched to reverse grip bench and I need tips to prevent wrist pain and bending, especially because I have past wrist injury. I can't do regular bench, because it hurts my shoulders. I don't have the money now for a swiss bar and trying to use dumbbells is too much of a pain since I have adjustable dumbbells and don't have a flat part to rest on my thigh and thus it always wants to slide out of my hand.
    Anyway, here are my issues:
    1. bending the wrist too much
    2. only being able to go the distance as if it were a floor press
    3. one arm being higher than the other
    The weight doesn't matter. Low weight and heavy, I can only go so low.
    Attaching videos soon. Youtube is taking forever since Comcast nerfed upload speed
    To be honest bro the reverse grip bench isn’t helping you achieve anything, mobility and the sleeves are limiting the ROM so much it’s fairly pointless.

    Personally I’d look at a slingshot on regular bench if Shoulders an issue and Swiss bar not an option......

    As above regular ole press ups are way better than what you are doing now.

    Also try single arm dB bench press, you have an extra hand to help in set up and you’ll get more core activation as a bonus....

  11. https://youtu.be/c0fhBp0b6UY Empty Bar
    https://youtu.be/vfnWEaqtMbs 95 pounds
    https://youtu.be/-UVY9dZdrUI 135 pounds
    https://youtu.be/fOBGxAUG4Bc 155 pounds
    I'll post a video of me without the sleeves with an empty bar and it's the same depth. I'm still uploading that video and apparently it takes 16 minutes just to upload a simple video on youtube. It's not touching my chest, but it is lower now and about the same depth as with an empty bar, though 50% of reps are slightly above my maximum depth with an empty bar.
    Empty bar without sleeves on

  12. What happens if you just let the bar sink lower?

  13. Quote Originally Posted by AlexPowell View Post
    What happens if you just let the bar sink lower?
    It feels unnatural. Even if I stand up and pull my arms back as far as I can, they won't go back any farther. Doing push ups it's the same distance too.

  14. Quote Originally Posted by Shiznown View Post
    It feels unnatural. Even if I stand up and pull my arms back as far as I can, they won't go back any farther. Doing push ups it's the same distance too.
    Please post the results of this test:

    https://www.youtube.com/watch?v=LSCHVxPi_vE

  15. I would take off all the wrist wraps and elbow sleeves. I think you might not need to start reverse benching yet.
    To me it's kind of advanced is there any reason why you can't just bench press for a year or so.? So you can build up your strength and Mobility

  16. Quote Originally Posted by Shiznown View Post
    Follow this, should free that up nicely for you

  17. Thanks. Anything I can do alone to help too?

  18. Quote Originally Posted by Shiznown View Post
    Thanks. Anything I can do alone to help too?
    If you get a light resistance band you can do this standing upright, using the band to pull your wrist back and your other hand to hit the trigger points

  19. Quote Originally Posted by AlexPowell View Post
    If you get a light resistance band you can do this standing upright, using the band to pull your wrist back and your other hand to hit the trigger points
    Okay, I'll give it a shot thanks.

  20. Maybe slightly angle the wrist/hand placement but reverse grip is hell on the shoulders so be careful

  21. Quote Originally Posted by RugbyBaller91 View Post
    Maybe slightly angle the wrist/hand placement but reverse grip is hell on the shoulders so be careful
    Well, I might try going back to single arm dumbbell press, but a few things with that. 1. I've always grip the bench with my other arm to balance myself and I don't know if that has hindered my strength in terms of arm and chest and how that would carry over to barbell. My goal is to not only get a bigger chest and arms but be able to bench the equivalent of 305-315. I don't care if it's with a dumbbell or barbell, jsut as long as I have the size and strength. 2. This is also an issue because I have to relearn deadlifts as well, once the dumbbell gets above 100 pounds it's hurt to lift it up without it being awkward and putting some strain on my lower back. Also, I have dumbbell "handles", so when I rest the dumbbell on my thigh it hurts pretty bad and it's awkward, because I have to not only avoid the spring collar hitting my thigh, but the end of the dumbbell handle is sticking out. I don't have a flat base to rest on my thigh.

  22. do you have access to a smith machine?

    I find them much safer and effect on a smith. You can widen the grip, go down slower, causing more muscle damage, while retracting your scapula, and go wide grip as you want
    Millennium Sport Technologies Representative
    www.millenniumsport.net
    AMNOV50

  23. Quote Originally Posted by John Smeton View Post
    do you have access to a smith machine?

    I find them much safer and effect on a smith. You can widen the grip, go down slower, causing more muscle damage, while retracting your scapula, and go wide grip as you want
    No. I have to work with what I have at the house.
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