Trying out the Reverse Grip Bench Press

After nearly four years of barbell training, I’ve exhausted the many variations of the bench press that I can do with my present equipment set up. I’ve neglected one variation, though, to my own detriment. And after trying it out for the first time during a brisk, 50-degree garage training session last night, after waking up this morning with a whole new kind of soreness, I’m sold.

The reverse grip bench press has been shown in research to create more biceps and upper pec activation than the typical pronated flat bench press. With some tenderness in my left elbow from recent benching, I thought my new training cycle would be a perfect time.

I started with a lighter load, 185 pounds for sets of six, and will build slowly as I gain some technique proficiency. So far, it feels like a much different movement, challenging my biceps in a way regular pressing does not. I’m excited to see where it leads.

Finding new variations keeps training fresh for me, and this one looks like it’ll be fun for a while, getting me through the winter months when the garage gym is less than inviting. I’d suggest checking it out if you haven’t tried it yet. What new variations in your training have you tried recently?