Backhand bench press
The backhand bench press is a forgotten ancient art that is rarely seen in gyms See people doing it! Mainly because it is very inconvenient to hold and there is a risk of the barbell slipping!
But! Many athletes are happy to try the backhand bench press because it has two advantages!
1. More stimulation of the upper chest!
In terms of simply stimulating the chest, the effect of the backhand bench press may be stronger than the ordinary bench press!
This is because it is affected by the direction of fiber arrangement in the upper chest. The muscles near the clavicle are mainly used to help the shoulder joint bend forward. With the backhand holding the bar, the position of the lower bar is usually larger than the normal position. If the bench press is lower, the upper chest will be more involved. Research shows that the backhand bench press stimulates the upper chest by about 25 to 30% more than the wide-grip bench press.
2. Kinder to shoulders!
The difficulty of the backhand bench press will be higher than that of the general bench press. If you have some discomfort in your shoulders during the bench press, holding the bar with the backhand may help you, because the shoulders will It will appear in a state of external rotation rather than internal rotation (the source of most shoulder problems), and it also puts less pressure on the elbow joint
External rotation of the shoulder can pull the humerus back into the joint socket of the shoulder joint ( glenoid fossa), pulls the scapula back and down. brings torque to the shoulder joint socket (torque), this is very important because it turns the scapula into a very stable platform when bench pressing, and also prevents the rotator muscles from being pinched and injured by the acromion.
People who try the backhand bench press for the first time may feel very uncomfortable because the pressure will be concentrated on your wrist. In this case, it is recommended that you have a supplementary hand by your side or a safety guard. Try the bench press with the bar on the stand again. Generally, if you fail in the bench press, it will only hit your ribs at most, but if you fail in the backhand bench press, the barbell is likely to hit your throat directly!
< strong style="line-height: 23px;">(Note: FollowFitness on WeChat public platform, search for "< span style="color: rgb(0, 0, 255);">Fitness Bar Network" or "Click to scan and follow ”)
phaseClose recommendation
< span style="color: rgb(0, 0, 255);">Bench Press Teaching Video - Barbell Bench Press Video Solution
How many kilograms of bench press is required to pass? How much is the bench press?
Bench press technique: lift the bar from the frame Pull it out
Plyometric bench press training: hands-free lying Promote GIF teaching