After injuring my shoulder I am having a problem on my bench. I can not seem to get my form back and have not been able to accomplish the lifts that I once could. I am now using a standard grip. It is OK, but I would like to get back to the reverse grip. Has anyone out there had any issues with using the reverse grip? Did anything help?
Me Solomon Grundy
I have never even heard of a reverse grip on the bench press, that seems like it would hurt in some way to preform
Why even use the reverse grip?
Have you been working to fix your shoulder injury? Ice, NSAIDS, massage, ART, rehab exercises? Have you seen a doctor about it? I’d worry about that first before trying to go back to the bench.
http://images.t-nation.com/forum_images/4/8/488012.1092843231275.Barbarians[1].jpg
[quote]moderatextreme wrote:
I have never even heard of a reverse grip on the bench press, that seems like it would hurt in some way to preform[/quote]
The reverse grip bench is a pretty common tricep mass builder. I think that both flat bench reverse presses and incline reverse presses were heavily used by Peter and David Paul in their tricep routines. I guess it works.
I agree with Nate Dogg. Whats up bro. I would try to find the cause of the problem and fix that, not just the symptoms. Flexibilty, poor lifting habits, repetitive use problems: tendinitis etc. You might even try not working the bench at all for awhile and work the muscle that are the weekness. Louis Simmons said that those guys never really “squat”; they work the muscle involved in the squat. Good mornings for example. So try to work the muscles, get stronger in that, fix the problem and then you should be right back to benching again.
I hurt my shoulder bench pressing. I have seen a doctor, gotten an MRI and now see a therapist. I have impingement of my busra sac. Only two things cause my shoulder to get inflammed: Throwing too much, and BENCH PRESSING!
I love to bench press, I think it is the basic instinct of every lifter, it is the essence of the male ego. I find it hard to not do it, but until my shoulder is fine I have laid off of them and I stick to Dips and Flys.
…telling someone how much you dip just doesn’t have the same luster as saying how mucha bench!
Oh and if you don’t include enough rowing back and shoulder work then you need to stop benching. I hurt myself long before finding this wonderful site. I was a dumbass and was just benching and squating. I have learned my lesson! Include back work to offset the front work
in EMG tests it is shown that while performing reverse grip benches the shoulder muscles are recruited much more than the chest. i would stick with the regular bench unless you want to hurt your shoulder again.
[quote]moderatextreme wrote:
…telling someone how much you dip just doesn’t have the same luster as saying how mucha bench!
[/quote]
Or you could show them that you really lift and tell them how much you deadlift
The Barbarian Twins! wow, good one. Where did you dig up that artifact Jared?
Despite trying numerous times, I just can’t do reverse bench. I hurts my wrists pretty badly. And like some others have said, I think you’d better rehab that shoulder before going back to benching. Maybe try and see if D-bell presses work better for you temporarily.
Break it in with some military, once your shoulder can handle some military move onto close grip. Once those procedures feel okay then it should be safe to move onto reverse grip and have some fun.
SGrundy:
What were you using the reverse grip for ? I’ve seen it referred to as the “California Press” and used to use it religiously to build up mass primarily for the triceps… I have backed off on using it though as I felt it was contributing or exacerbating some shoulder impingement.
Great for building grip/wrist strength and actually hits the lats as well to some degree.
Solomon, if you’d like to get a handle on what’s going on with your shoulder and how to fix it PERMANENTLY, spend a few bucks and get “The 7-Minute Rotator Cuff Solution” by Horrigan, D.C., and Robinson.
Horrigan’s book will teach you how to rehab your shoulder and then strengthen your shoulder. Lots of pictures. It will also show you which exercises are famous for causing problems and how to adapt them so that they won’t do any harm.
Do a search on the 'Net for a good price. The book should run you 20-29 bucks.
Thanks for the replies. I use the reverse grip bench mainly for triceps. I have been working with my doctor for about a year now, and the option that he has come up with is surgery. I am not ready for that yet. This exercise is just one more that I have had trouble with. I try to change up my workouts fairly frequently and the list of exercises that I can?t do gets longer. I also have trouble with military presses and flat bench press (thumb less grip). I will check out the book that was mentioned.
Me Solomon Grundy