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You can also use a bar with a supinated grip usually called reverse grip bench.
Supinated bench press. Powerlifters who use this grip also have remarkable upper pec development compared to those that use the pronated grip. Has anyone tried benching with a supinated grip. Lying on a flat bench grasp the bar with a supinated reverse grip hands shoulder width apart and thumbs around the bar.
December 14 2015 5 25pm 1. This combination is a dream for the bench press and the reason most lifters see gains in the lower portion of their chest but find dead space in the upper regions. Usually referred to as a reverse grip bench press hits the triceps.
If you look at pictures of the barbarian brothers you can see the difference it makes in chest development. The supinated grip chest press is one of the best ways to focus on the clavicular portion of the chest while maintaining shoulder integrity. Whether you press them in an arc or not is up to you based on what s comfortable.
The dumbbell supinated press is a great shoulder exercise for your shoulders anterior deltoids and triceps. Palms facing you think it would be more mechanically advantageous. Either way your elbows should be tucked in and at your sides and you should bring the dbs or bar down to your lower chest upper abs.
The clavicular head is what we want to attack. I personally press straight up.
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