Bench press, handle, reverse narrow grip
Chest
Description
Bench press with a reverse (supinated) narrow grip on the machine handles. The independent handles and underhand grip target the upper pectoralis major and engage the biceps brachii as stabilizers, with a natural pressing arc.
Execution technique
1. Set the machine handles 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 handles with a narrow underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Control each handle independently and focus on squeezing the upper pectorals throughout the hold.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the handles with a narrow underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Control each handle independently and focus on squeezing the upper pectorals throughout the hold.
Breathing
Inhale as you lower the handles 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. Allow the handles to follow a natural path while maintaining control.
Contraindications
Not recommended for individuals with biceps tendonitis or shoulder instability.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.37% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.37 (Chest)
- ktech = 0.75