Reverse Grip Bench Press: A Powerful Alternative for Shoulder Health and Upper Chest Development
The reverse grip bench press is a unique variation of the traditional bench press that has become less common over time. While it was not invented by them, it was popularized by David and Peter Paul, known as the Barbarian Brothers. These brothers gained fame not only for their impressive strength but also for their roles in films like The Barbarians.
This lift uses a true reverse grip, which places the hands in a supinated position on the bar. One of the main benefits is that it reduces stress on the shoulders, making it ideal for lifters who struggle with shoulder mobility or pain. Additionally, the reverse grip bench press emphasizes the upper portion of the chest, targeting muscle fibers differently from a standard bench press.
Anthony Clark, the first lifter to bench 800 pounds in a single-ply shirt, also helped popularize the movement. Clark was a super heavyweight competitor weighing around 330 pounds at only 5 feet 8 inches tall. His success with the reverse grip bench press came during a time when it was legal in competition. Although it is no longer allowed in powerlifting meets, many strength athletes continue to benefit from it in training.
Because the liftoff can be awkward, the reverse grip bench press is best performed with a training partner or spotter to safely hand off the weight. This movement offers a solid option for anyone dealing with shoulder issues or anyone looking to add variety to their bench press routine.
Incorporating lifts like the reverse grip bench press can improve overall pressing strength and shoulder health. While machines and other equipment have their place, trying new exercises can spark progress and prevent plateaus. This is especially true if you are not preparing for competition and want to keep your training fresh and effective.
Interested in improving your technique and adding effective lifts like the reverse grip bench press to your routine?
Contact Janus Performance Coaching today to get expert coaching tailored to your goals.
