Bench press, handle, reverse wide grip
Chest
Description
Bench press with a reverse (supinated) wide grip on the machine handles. The independent handles allow a natural pressing arc while the underhand grip targets the upper pectoralis major and engages the biceps brachii.
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 wide underhand grip, palms facing toward you, hands well outside shoulder width.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Allow the handles to follow a natural arc and maintain a stable, controlled grip 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 wide underhand grip, palms facing toward you, hands well outside shoulder width.
4. Press the handles upward to the target position and apply maximal isometric force.
5. Allow the handles to follow a natural arc and maintain a stable, controlled grip 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
Focus on the upper chest contraction and allow the handles to follow their natural path. Ensure the supinated grip is secure before applying force.
Contraindications
Not recommended for individuals with biceps tendonitis or shoulder instability.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.4% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.4 (Chest)
- ktech = 0.8