Bench press, bar, reverse narrow grip
Chest
Description
Bench press with a reverse (supinated) narrow grip on the barbell bar. The isometric hold shifts emphasis to the upper pectoralis major and biceps brachii, with the underhand grip altering the line of force through the shoulder joint.
Execution technique
1. Set the barbell bar at lower chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the bar with a narrow underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Lower the bar to the lower chest and press upward to the target position, applying maximal isometric force.
5. Keep your elbows tucked and wrists neutral throughout the hold.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the bar with a narrow underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Lower the bar to the lower chest and press upward to the target position, applying maximal isometric force.
5. Keep your elbows tucked and wrists neutral throughout the hold.
Breathing
Inhale as you lower the bar to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Use a lighter resistance than with the standard grip. Focus on squeezing the upper pectorals and controlling the supinated hand position.
Contraindications
Not recommended for individuals with biceps tendonitis or shoulder instability.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.35% |
| Tech coefficient | 0.7 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.35 (Chest)
- ktech = 0.7