Reverse Grip Bench Press -- How I Use It and Why

Thanks for watching today’s video. As you know, reverse grip bench press has been a huge catalyst in my strength training, and is what I attribute my 1000lb+ bench press growth too. If you’re interested in more content or information, check out the info linked below.
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[@zarathustra007]

The Kolb-style reverse grip completely changed my bench and tricep training. Huge improvement in all areas of the press and its underlying weaknesses.

[@teepressifer]

this came at the perfect time because im literally in tremendous pain doing and straight bar extension or db rollback. Soo excited to work this hard. Trying to break my 445 incline bench record at 44 years old.

[@johnmccullough4472]

You are a great teacher

[@EpictheEpicest]

I'm very happy I found your video, I've been doing reverse-grip bench for years, able to go fairly heavy but I could never get my wrists in a good position. Tried your "talon style" grip today and it just feels right, like what have I been missing all these years. I subbed and going to check out more of your videos, thanks again.

[@Kolbstrong]

That’s awesome man! Let me know how your numbers progress!

[@vulkanhestan3500]

I want to thank you for making this video! I was having shoulder problems when benching. It became to the point that it hurt my right shoulder. When I switched to Kolb-style reverse grip, the pain was minimal to almost gone! I was able to work around it. Reverse grip is a staple now, and I am slowly progressing. Thank you!

[@koleary1798]

Hey Jimmy, caught your triceps video yesterday and decided to give the reverse grip (your style) a go with a floor press. Initial impressions: I'm very impressed! Even though I was using straight weight I could feel a lot of tension in the triceps all the way through the movement. Now I need to figure out how to progress it haha. I'm not a big bencher and not a huge guy, so I'm not using huge weight. I train at home and getting the weight out of the rack was tricky. Today i ended up unracking as normal, dropping the weight to the floor, setting my grip and hip thrusting the weight into position. I can recognise this is a shoulder injury waiting to happen. Next time I do it I plan on changing where in the rack the j hooks are positioned so I can get directly underneath for the unrack. From what I've seen, the bar path is very low on my torso so hopefully I won't run into an issue with hitting the cups. I intend to keep this as a floor press variation for safety and to better hit the triceps. I'd love to hear your thoughts. Cheers!

[@roberthummel4587]

Your.the.best.i.ever.i.seen.your.number..1nomatter.what.people.say.about.benching.with.a.shirt.i.wore.a.benchshirt.for.30.years.and.never.got.hurt..use.ing.it.and.i.was.lifting.sene.iwas. 12.now.iam.54and.still.lifting

[@terryconjugateiron]

Perfect explanation! Been thinking about doing it for the last couple of years. Chronic elbow issues have held my bench back for a while. Gonna start implementing reverse grip. Didn't know you had a channel brother. Subbed.

[@marshallrichardson3207]

The reverse grip bench press also works the upper pec almost 4 times as much as incline bench press does.

[@Ybby999]

Hey Jimmy, a major part for why the shoulder joint is more injury prone than e.g. the hip is that we used to throw stones and spears to hunt back in the day. That required our shoulders to be very mobile, and make the motion that a baseball pitcher makes. Our hip is much more limited in its range of motion so the joint has more stability!

[@sadhucat4476]

Most thorough analysis of reverse grip I've found so far. Still trying to figure out why I'm stronger at reverse grip, particularly on a smith (don't judge!). If you look at insertion points of front delts and pecs, external rotation puts just a slight extra degree of stretch and tension on the muscles, as in a supinated front raise. I'm thinking maybe this gives a slight bit more stretch and activation for a given angle of pressing. Or maybe its just that I'm able to push harder and flair elbows (a bit) without internally rotating and messing with my bad shoulder.

[@danarnek]

oh my god...i haven't benched in years due to pain i get in my shoulder. I tried the reverse grip, and was able to do 100kg on my first training, pain free. yeah I'm just a normal guy, 43 years old fisherman, so no impressive weights. But for me, 100kg/220lbs is a big deal. Next time ill try more. I also felt a better upper chest soreness the next day. This exercise feels like a better upper chest builder, unlike normal bench. That's an added bonus. thanks :)

[@BuJammy]

Yeah, it's awesome for upper chest and triceps. I like to do reverse grip with dumbells too, at a very slight incline. That feels like a pure upper chest exercise.

[@Dr_Footbrake]

This is one of those things I’ve always thought I should try but have never been game enough. I’m moving cities (well, from the city to the country) in about a month. Gonna mark myself down for doing all my dynamic effort reverse grip and see what happens.

[@aguuug5139]

Out of all the world record powerlifters this guy is by far the best speaker. He could be an actual youtuber outside of lifting

[@eagle5501]

Thanks, Jimmy. I just tried it. Felt weird at first, but after a couple of sets, it got better. Definitely see the benefits.

[@IIG]

I just finished another watch of this video for the umpteenth time. There is so much game being given away for free that the amount of views is criminal. I didn't have a clue who Jimmy was before I first saw this video, and although I'm not into strength sports, I've learned about him and he's the man to me now. I never thought I'd Reverse Grip because of the awkward wrist position and the danger of dropping the bar when racking and unracking. I tried the talon grip the first time with just 95 pounds for 10, and immediately knew that it solved both issues. Progress is steadily going up. My only complaint is that it's still a bit difficult to self unrack when the weight gets higher (I primarily train alone). Hopefully that will improve with practice.

[@BUFFALO_cougar_slayer]

This is a long head builder? Cannot wait to try this

[@bce6936]

The Kolb grip is a life changer thanks my man

[@vlada]

I clicked on this video thinking 'what was the name of that huge 90's power lifter who used to set bench records reverse gripping?' Thanks for bringing up Anthony Clarks name at the start. We all tried reverse benching at the gym around the time AC was in magazines and while i had strong triceps, my wrists also didnt turn enough and it always felt uncomfortable so i haven't tried since. Definitely will give it a shot holding it between the two fingers.

[@RobinMuirhead]

Thanks Jimmy I’m a raw presser who has trained ju jitsu for many years so have smashed my shoulder girdle good an proper, so I’m definitely looking forward to trying your claw grip style reverse grip bench press, tomorrow.

[@arikrotem9750]

I used to do close grip bench press to emphasize my triceps muscles. I'll definitely try your reverse two finger bench press. Thank you

[@sebastianblack4086]

Thank you Jimmy your reverse grip cHANGED MY LIFE

[@koleary1798]

Wait, hold up. Did you casually just throw in an Instagram video at the halfway mark of you doing BB skullcrushers with 315lbs?!? And good form?! Ok, hold up. You definitely need to do a video on elbow health in relation to pressing and extension. I get that this is a bit like asking Shaq how to get taller but still it'd be a great video.

[@BUFFALO_cougar_slayer]

Looked like 225 from here, but still

[@donniegrande9186]

Mike Natty O'Hearn did a 500 plus reverse grip at 53 yrs old!

[@paulwaters4672]

That's great...I didn't realize reverse grip helps with triceps power so much...now, it looks like there will be more pressure on triceps than shoulders and I'm battling shoulder problems

[@LeonCalhoun-d9b]

I've been doing the Reverse since Anthony Clark and the Barbarian twins back in the 90s it's paid off a lot over the years LoL I'm doing them right now as I'm viewing this started at 145 at 225 for my next set 😊 thanks for refreshing people about this movement it's a great payoff and very safe .

[@TattedVet]

Great job. 👍🏾

[@Biggymrat_jb]

Definitely going add it to my program for Tricep work after heavy bench day. Thank you brotha!

[@johnnickless2529]

Ok you did it again. Killing lately with these videos. I am joining patreon now

[@johnnickless2529]

Patreon was worth it. I am a short limbs thicker guy and Kolb modified many lifts that give me more opportunity. Great purchase. Ty Kolb for sharing.

[@teepressifer]

im trying next bench day!!

[@incrediblehulk771]

Excellent video Jimmy. I've been looking forward to it.

[@tripptraders]

Hey Jimmy, I'm a 63-year-old ectomorph "Giraffe from hell" coming back from a torn rotator cuff… That aside, I was wondering if you've ever had any problems with, or if it even fixed the issue of, carpal tunnel syndrome with your talon or split grip reverse benchpress… I can't wait for my next chest day to try this out

[@BuJammy]

Nothing built my triceps and upper chest like reverse grip barbell and dumbbell press.

[@DYELGAINZ]

I love this lift!!

[@NJDAVE]

Loved the video but to clarify Jamie Harris benched 771 at the 2001 Mountaineer Cup and the 802 was a miss because he was a 1/2" from touching but locked it out clean. Anthony Clark and Clay Brandenburg also competed at this meet.

[@Kolbstrong]

Yes thank you; it was a second hand story that I was told I can’t remember if I mentioned that in this video.

[@NJDAVE]

@@Kolbstrong kzbin.info/www/bejne/qXOrcoF9mJ6VY7s Here is the link

[@THortie-i5f]

I sometimes use cambered press bar with a semi reverse grip too. I like them. Great video, than you.

[@THortie-i5f]

Sometimes use straps with bar like a standing incline with blaster arms, semi reverse grip pump work. Works pretty good. Thanks for all your videos. Lots of useful info and ideas are appreciated.

[@HurjaKimi]

Fork grip 🤩💪💪💥 thank's Jimmy 👏

[@oguzsozer8347]

Jimmy does the reverse grip bench press target the upper chest more than an incline press? I heard it’s 30 % more effective

[@Jay-bo1gs]

I'm getting a crazy chest pump from this and reverse football bar. Is there something to do or think about to get more triceps involved in the bottom half of the lift? It's like the don't fire at all. Thank you for the informative video!

[@thebeast-vn5hn]

I have a closer grip on the bench because im much stronger than with a wider grip and this is better for the shoulders i also bench 3 times per week my bodyweight is 225 and my one rep max is 440 so i must be doing something richt

[@mrodock]

Great video! Do you incorporate any "reverse grip" dumbbell benching?

[@z13l11]

Have you ever went heavy raw and if so what was the weight. Also respect to the grind brother

[@thedriver1111]

Bingo It hits the long head

[@enragedlabs6332]

Awesome video, should a person use reg reverse grip if able to or just use your style?

[@Kolbstrong]

Whatever is comfortable for them

[@jefftrent5459]

I like those under grip bench press, but I have an issue with my right elbow just like you did, it felt like a hot knife 🔪 going into my elbow. So what did you do for yours other than doing your style of benching?

[@Kolbstrong]

Gave it time to heal and stayed away from all types of tricep extensions

[@bbhoutdoors4605]

I tried but I developed tricep tendonitis had more direct impact on the tris

[@idahoryan23]

What width grip on the reverse grip all the way out or closer?

[@Kolbstrong]

I put the rings of the bar on the heel of the palm. So typically wider

[@user-zp7du8vp2q]

Is it good for triceps hypertrophy?

[@Vics_WC]

3:10 IPA?? 😂

[@thecastle09]

can you show us

[@mayssm]

I keep having shoulder problems doing regular bench press. Pain just gets worse and worse until I can't do it anymore and have to take a break. Might try this reverse grip.

[@TheJeffro451]

I made the switch last year after getting tired of the shoulder pain. It was tremendous. There is a huge learning curve. I had to go waaay down in weight. Swallow my pride and kick my ego to the curb. Took about 4 months, but I got back to pressing 225 x20. I also learned how to arch my back properly, and drive with my legs. FYI, studies show reverse grip increases chest activation by 30%. Best part….zero shoulder pain.😃

[@mayssm]

@@TheJeffro451 Awesome. I got to the point where I couldn't even do dumbbell presses with light weight like 35 because there was just one point during the press where it felt like someone was stabbing the back of my right shoulder with a knife. Going to try these after I give the shoulder a little more time to heal.

[@feeder5203]

What would you say about doing this grip on standing overhead presses?

[@Kolbstrong]

I don’t train overhead press in any way, shape, or form however start with the empty bar and go from there. I don’t have personal experience with this so can’t say much more than that.

[@feeder5203]

@@Kolbstrong thank you. I actually tried it out for a couple workouts. The concept about the grip playing a role on the rom. Especially when heavy or high rep fatigue the arm moves in a bad direction. It happens with the overhead press too. The claw grip also keeps the elbows in place for overhead pressing.

[@Eggingyolked]

Do you do reverse grip wider or more narrow?

[@Kolbstrong]

Mostly wider

[@nickybjammin7629]

Dude I got the curved swiss bar and the grip selection is all welded in at angles, so it’s not a full supinated grip, but the grips are angled outward if I reverse it when bench pressing, and I’m thinking of trying that….. anybody ever tried this? And how about inclining with a supinated grip?

[@BUFFALO_cougar_slayer]

The Kabuki Kadillac bar?

[@nickybjammin7629]

@@BUFFALO_cougar_slayer Naw it’s called a Swiss bar it’s parallel grips in the center of the bar. It’s basically like two bars with parallel grips in between them so if you’re doing incline benches, for example, it’s not so much hell on your shoulders. But because it’s curved when you go down, you can go down way further for a bigger stretch on your pecks. I think you can get them right now probably Amazon maybe around 80-90$ bucks just the bar, that’s a lot of money for me but I’m glad I got it. ….who cares my chest gets mega pumped. It’s really good for flat level bench press, but….. I gotta have them dips.

[@BUFFALO_cougar_slayer]

@@nickybjammin7629 that’s what the Kadillac bar is. It’s like cambered with varying grip degrees. I just ordered one the other day, except this one cost like $450. Apparently the biggest benefit of using the cambered Swiss bar is that it doesn’t have as much of the rocking motion that you have to fight as the straight Swiss bar does. I guess I’ll find out very soon how true that is

[@nickybjammin7629]

@@BUFFALO_cougar_slayer Oh yeah yeah the Cadillac bar is the flat one the straight one!!! I know what you’re talking about. I’m not really a rookie, but I’m not a pro LOL But yeah, outside of dips and weighted dips. It has given me a awesome chest swell💯 every time.

[@Александр-к7ф8н]

все правильно сказано, я тоже жму обратным хватом, так меньше болят плечи

[@thrashattack2185]

14:53 for you snowflakes

[@DM-pg4iv]

Just found this. Can't find any video explaining the fork grip though

[@racerx2580]

These two fingers the trigger lol and middle.

[@sexmansex4776]

hello. i just want to ask whether to rest the bar on the carpal delta or the palmaris brevis, to avoid crushing nerves? im sorry for my bad english.