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Has anyone tried benching with a supinated grip.
Supinated bench press. If you look at pictures of the barbarian brothers you can see the difference it makes in chest development. Either way your elbows should be tucked in and at your sides and you should bring the dbs or bar down to your lower chest upper abs. Powerlifters who use this grip also have remarkable upper pec development compared to those that use the pronated grip.
December 14 2015 5 25pm 1. December 14 2015 5 25pm 2. I personally press straight up.
Press the bar back up to the start position in a slight backward arc without letting your elbows flare out. Lying on a flat bench grasp the bar with a supinated reverse grip hands shoulder width apart and thumbs around the bar. This combination is a dream for the bench press and the reason most lifters see gains in the lower portion of their chest but find dead space in the upper regions.
You can also use a bar with a supinated grip usually called reverse grip bench. I read in another article that the supinated bench press actually calls something like 40 more fibers into play in the upper part of the pectoral muscle and is therefore a better chest development exercise than benching with a pronated grip. Usually referred to as a reverse grip bench press hits the triceps.
Palms facing you think it would be more mechanically advantageous. The dumbbell supinated press is a great shoulder exercise for your shoulders anterior deltoids and triceps.
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