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Old 04-10-2007, 04:57 AM   #1
woodbear
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reverse grip bench, as a chest exercise..

..as a chest movement?

If I want to improve my triceps, but find my chest more than good enough, I should pick exercises for the chest/shoul/tri area that all hit the triceps, right?

I feel the reversegrip smith bench press is ok for tri`s, but still hit chest and shoulders too.. Could I use this as chest exercise? followed by a shoulder and then a tricep extension of some kind... liek skullcrushers

ie:
reversegrip smith bench press, (perhaps wider than shoulder grip) shoulder push press, and skullcrushers...

This should put a bit more focus on triceps?
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Old 04-10-2007, 06:06 AM   #2
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mate close grip bench is used mainly as a tricep not chest exercise, you would choose it as a tri movement if you wanted to hit the chest as a secondary group more so than say skull crushers..i think you may have got it round the other way..

to build up your tri's just use skull crushers, CG bench on smith..(means you just push as hard as possible without so much worry on stabilising the bar), and any other exercise YOU feel hits your triceps harder than others..

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Old 04-10-2007, 07:19 AM   #3
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Perhaps I got it wrong, but I though of trying out chest exercises that rely alot on tris along with extensions for pure tri action.

I know alot of guys use a slightly wider than shoulder grip on the reversgrip benceh as a chest exercise, with a bit more focus on tris... so I wonder whats the conseues her
http://www.intensemuscle.com/showthread.php?t=14401

Is it useable as a chest exercise instead of decline smith bench presses which I feel I dont really need since my pecs grow easily.

My short triceps do not seem to thrive very well on close grip presses, not even in the smith.... I gave them a shot for 3 blasts, even outlifted my regular pre DC free bench press...but my triceps just would not budge(but my pecs loved it even though they shouldnt)... I did not grow until I put in much more extension types like skullcrushers, tplrs, decline skullcrushers etc...

But since my pecs are a strong point, And I dont even care if they stop growing for a while, I got this idea.. from re reading the post above.

Last edited by woodbear; 04-10-2007 at 07:25 AM.
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Old 04-10-2007, 07:33 AM   #4
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i am no DC expert , but i have heard about people doing reverse grip benches , but they weren't closed griped though .they were just like a regular bench , but with a reverse grip . if this would be recommended , i don't think it should be done flat , but rather in an incline . but , i could be totally wrong . i am just telling you what i know . i'd wait till brian or bdu or any other expert chimes in , before you are going for , what others suggest .

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Old 04-10-2007, 11:09 AM   #5
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just tried them flat and decline... incline could be interressting.
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Old 04-10-2007, 01:23 PM   #6
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I would opt for a "wide" close-grip bench (smith) before reverse grips. I personally don't feel much chest work at all with reverse grips. But with close-grips space your hands just inside of shoulder width so they are still approx 15" apart, that should hit both chest and tri's well.
Now 1 exercise you seem to be overlooking that is the king for both of those bodyparts is the dip. You can change the primary influence of a dip by changing elbow movement and body positioning. To focus on chest keep you're elbows flared out wide and lean forward into the movement. To emphasize tri's keep elbows back, body more upright and squeeze the lockout of every rep. This way you can use dips for your chest movement or your tri movement.
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Old 04-10-2007, 01:56 PM   #7
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Tried them, just for feel, kinda gotta agree with you there kidrock, felt very little, wide close grip was killer on chest and a little more intense og tris than my other chest exercises, besides dips, which I just started again this blast.

Btw, thanks people for good and helpful answers.

Last edited by woodbear; 04-10-2007 at 01:59 PM.
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Old 04-10-2007, 05:19 PM   #8
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woodbear-check out this thread on page three and look for a post by DC and watch the video and you'll see how DC likes his clients to do close grip and reverse grip bench

http://www.intensemuscle.com/showthr...t=21960&page=3
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Old 04-11-2007, 03:18 AM   #9
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Squigga, thanks, that was a good link. I`ll just have to try that.
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Old 04-11-2007, 11:48 PM   #10
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The main principle of DC training is progressive overload. With that in mind, the reverse grip bench while great for overloading the triceps does not quite present the same advantage as Incline/Barbell presses with a bar or smith machine when applied as a pec movement.

So stick to the hammer/smith/barbell presses for chest because you'll not only be able to overload the muscles but also make the most significant strength gains with those exercises in your attempt to overload the chest.
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Old 04-12-2007, 05:18 PM   #11
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the A1 program in this blast turned out to be :
dips, smith shoudler press, tplrs, pullups, rack dls

the A2 one became just now:
Decline smith press, standing military press, close grip bench press done with my ass of the bench, done like in the videos above... an wow what a difference. trying out those close grips again, this way I got to use far less chest muscle help. pluss chins and rows..

It seems most of my planned pussy exercises are now changed for basic ones again, but the little twists and improved way of doing them makes them worth a new go.
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