Bench press, bar, reverse wide grip
Chest
Description
Bench press with a reverse (supinated) wide grip on the barbell bar. The isometric hold targets the upper pectoralis major with the underhand grip allowing a greater range of motion at the bottom, while the biceps brachii assist as stabilizers.
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 wide underhand grip, palms facing toward you, hands well outside 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 slightly tucked and maintain a strong, controlled grip 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 wide underhand grip, palms facing toward you, hands well outside 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 slightly tucked and maintain a strong, controlled grip 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
Focus on the upper chest contraction at the hold position. Ensure the supinated grip feels stable before applying maximal force.
Contraindications
Not recommended for individuals with biceps tendonitis or shoulder instability.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.38% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.38 (Chest)
- ktech = 0.75