Reverse grip bench press

[axel1994]

Ik was aan het denken:
De reverse grip bench press, plaatst die meer aandacht op de triceps?
En hoe is de beweging op je polsen?

De reden hiertoe is omdat ik net een filmpje zag van Jamie Lewis
167.5 kg reverse grip bench op 82.5 kg op een meet.

[Falstyr]

Belasting op polsen is hetzelfde als reguliere BP.
Plaatst meer aandacht op de biceps dan triceps
Uit het rack halen zal wennen zijn.

Reverse grip bp op een meet is vaag. Dat is alsof je een olympische squat op een meet doet. Bij squat is de hamstring uiteindelijk vele malen sterker dan een quad ooit kan zijn. En hetzelfde geld voor triceps/biceps. Mits je het goed traint uiteraard.

Rverse grip is een goede afwisseling, of als een assist, in je schema. Meer zou ik er niet van verwachten.

[inferno_0666]

Er was ooit een vent die een wereldrecord had gevestigd met de reverse grip.

Anthony Clark Tribute Part 2 - YouTube

Een uitzondering, uiteraard, maar wel een knappe prestatie.

Zoals Falstyr als zei zal het wel even wennen zijn.

[3XL]

Plaatst meer aandacht op de biceps dan triceps

Dat is geheel afhankelijk van gipwijdte en armpositie


The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press

Discussion
The greatest change in muscle activity appeared in the biceps muscle group when moving to a supinated forearm position from a pronated position for both grip widths. One explanation may be related to muscle length changes during biceps supination. Biceps supination causes a decrease in muscle length, which may result in the biceps operating on a suboptimal portion of the force-length curve. Therefore, the increased muscle activity may not have resulted in an increased biceps force production. However, Chang et al. (2) found that the optimal muscle length for the biceps brachii occurred at 107° of flexion in a supinated position when producing elbow flexion torques. Although not directly measured, the elbow angle during the isometric portion of the bench press in this study appears to be between 90 and 120° of flexion. The amount of muscle shortening of the biceps brachii that occurs when moving from a fully pronated to a fully supinated position and how this length change influences the force-length relationship and the subsequent EMG to force relationship are currently unexplained in the literature. Additionally, Sakurai et al. (6) has shown that changes in elbow angle position when fixed in a brace have little influence on biceps EMG activity when flexion torques are produced about the shoulder. Therefore, changes in muscle activity may not be completely due to changes in muscle length. Future work should investigate whether this increased biceps activity occurs at different degrees of arm flexion and possibly different portions of the force-length curve.

The increase in biceps myoelectric activity when using a supinated grip and the trend to increase activity when moving from a midgrip to a narrow grip may be due to the elbow stability requirements imposed by these positions. A narrower grip may be more difficult to balance than the midrange grip, therefore resulting in an increased co-contraction of the biceps muscle with the triceps muscle. This co-contraction of agonist and antagonist, as seen with trunk flexors and extensors to produce adequate spinal stability, may also account for the increases in biceps muscle activity when in a supinated posture. This increased co-activation is supported by the trend for increases in triceps muscle activity during the supinated forearm position at the widest grip width. While the percentage of change in tricep muscle activity was not nearly as great as that observed in the biceps, the increases in force production may have been similar, given that the triceps are a primary mover during the bench press. The triceps are most likely producing forces much closer to their maximum when compared with the biceps. Therefore, similar absolute changes in force production for the 2 muscle groups may have different relative changes in muscle activity.

Last, the increases in myoelectric activity in the biceps brachii when using the wide and supinated grip may be due to the long head of the biceps role in providing shoulder stability. Pagnani et al. (5) showed that the biceps brachii functioned to limit humeral head translation. Supination may facilitate this function. Additionally, Itoi et al. (4) demonstrated that with external rotation (i.e., with a wide and supinated grip), the biceps function to reduce anterior displacement of the humeral head.

Grip width appeared to have no influence on myoelectric activity in the clavicular portion of the pectoralis major muscle when using both forearm positions. This finding is similar to that observed by Barnett et al. (1), although this group did use different weights for the different exercises. Our finding is in contrast to the decreased muscle activity found when moving to a more narrow grip by Clemons and Aaron (3). The reason for the increase in activity in the clavicular head of the pectoralis major when the forearm is supinated is unknown.

A change in muscle activity was not observed in the sternoclavicular head of the pectoralis major when supination of the forearm occurred. Nor were there changes related to grip width when in the supinated position. In contrast to the study by Clemons and Aaron (3), decreasing grip width from 200 to 100% BAD did not statistically change muscle activity, although a trend did exist. However, when moving to the narrowest grip width, statistically significant decreases in muscle activity were observed in the sternoclavicular portion of the pectoralis major. The lack of a change in activity when moving from 200 to 100% BAD is similar to the nonchange found by Barnett et al. (1).

For the triceps muscle, while pronated, moving to a midgrip and to the narrowest grip resulted in increased activation. This finding is consistent with conventional weightlifting wisdom and is in agreement with that of Barnett et al. (1) and yet contradicts the findings of Clemons and Aaron (3), who showed decreased triceps activity when moving to a narrow grip.


Zelf gebruik ik voor de rev.presseen wijde greep (wijder dan voor mij normaal) en hou ik de bovenarmen kort bij mn romp. Hierdoor verschuift een groot deel van het accent naar de triceps.