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December 14 2015 5 25pm 2.
Supinated bench press. 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. December 14 2015 5 25pm 1. The clavicular head is what we want to attack.
The dumbbell supinated press is a great shoulder exercise for your shoulders anterior deltoids and triceps. If you look at pictures of the barbarian brothers you can see the difference it makes in chest development. Has anyone tried benching with a supinated grip.
You can also use a bar with a supinated grip usually called reverse grip bench. Usually referred to as a reverse grip bench press hits the triceps. The supinated grip chest press is one of the best ways to focus on the clavicular portion of the chest while maintaining shoulder integrity.
Lying on a flat bench grasp the bar with a supinated reverse grip hands shoulder width apart and thumbs around the bar. I personally press straight up. Whether you press them in an arc or not is up to you based on what s comfortable.
Powerlifters who use this grip also have remarkable upper pec development compared to those that use the pronated grip. Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
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