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  • Reverse Grip Bench Form Check (vid)

    I tried doing reverse grip bench in the smith for the first time in about a year and I had a hard time getting the form down on these and really feeling it in my triceps. I watched some videos online and it looks like most people lower the bar down to the nipple area. When I tried doing this it felt extremely uncomfortable on my shoulders. If I bring the bar lower (like the to my top abs) it feels a lot better on my shoulders. I could feel my triceps working a little but not as much as I feel like they should be working. Also my triceps aren't sore at all today.

    Here's a vid of me doing them.

    http://www.youtube.com/watch?v=lHACU...6&feature=plcp

    [youtube]lHACU3LnRwk[/youtube]

    Any advice?

  • #2
    from a kinesiology standpoint these always made perferct sense to me but i could never feel them either....until i started usign a BB instead of smith. Works much much better for me. main downside is it requries a spot for the unrack/rerack....
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    • #3
      Yeah, top of the abs for me...to the nips and they just jack up my shoulders as well.

      It might be just because you haven't really progressed on them just yet. Once you start doing 275-315, I'm pretty sure you'll start feeling it. Your body's kinda gun-shy to go all out, I say just give it more time/weight/reps.
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      • #4
        I've only always done them with a barbell an I feel them great but to do so I do down pretty low almost half way between chest an belly button if you think about it in order to keep your elbows in an hit tris have the arms come down to a 90 degree tour coming well into the abdomen area. So give bb a chance if you can

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        • #5
          Originally posted by punkguitarist View Post
          I tried doing reverse grip bench in the smith for the first time in about a year and I had a hard time getting the form down on these and really feeling it in my triceps. I watched some videos online and it looks like most people lower the bar down to the nipple area. When I tried doing this it felt extremely uncomfortable on my shoulders. If I bring the bar lower (like the to my top abs) it feels a lot better on my shoulders. I could feel my triceps working a little but not as much as I feel like they should be working. Also my triceps aren't sore at all today.

          Here's a vid of me doing them.

          http://www.youtube.com/watch?v=lHACU...6&feature=plcp

          [youtube]lHACU3LnRwk[/youtube]

          Any advice?

          Are you trying to work triceps or focusing on chest??
          If tris are your focus I would narrow the grip up.
          On a good day I can get 315 for 10 going narrow though and I bring the bar a bit higher up the chest the you , but yes too high doesn't feel natural.
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          • #6
            Defo need a narrower grip, i'd personally be looking to keep elbows tucked in.
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            • #7
              Originally posted by theroymccoy View Post
              Yeah, top of the abs for me...to the nips and they just jack up my shoulders as well.

              It might be just because you haven't really progressed on them just yet. Once you start doing 275-315, I'm pretty sure you'll start feeling it. Your body's kinda gun-shy to go all out, I say just give it more time/weight/reps.

              Yeah, I second this. Top of the abs otherwise my shoulders really hurt.
              Do more weight and really focus on extending the arms out at the end of the movement. Obviously, the bar is on a fixed plane, so it won't move out, but maybe this will allow you to feel it in your triceps more without jacking your shoulders up. I believe that they cover this on the Jason Wojo DC training DVD.
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              • #8
                stop squirming around, slow your negatives down and don't bounce it off your chest
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                • #9
                  I feel them more in my tri's with a very wide grip.....narrow doesn't feel right to me either....
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                  • #10
                    I prefer them on a decline bench, you could try that to see how it goes.
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                    • #11
                      Originally posted by bhman6 View Post
                      stop squirming around, slow your negatives down and don't bounce it off your chest
                      x2, not the best form, drop the weight down and bring it back up in good form. :o
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                      • #12
                        Originally posted by RedSkull View Post
                        x2, not the best form, drop the weight down and bring it back up in good form. :o
                        This


                        And for me, i only do them on a 7* smith. I touch lower chest. (Love to see a vid of someone hitting mid belly) and use the 7* so the bar travels towards my head as i press it...hope ya know what i mean.

                        Btw i watched the vid on my phone so maybe it isnt as bad as it looked on the small screen but you also seem to be "extending" your shoulder forward off the bench as you lock out, keep the down and retracted the whole time. I have some old vids on my youtube page where i think the form and rep speed is pretty good if ya wanna check it out.

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