Underhand Bench Press: Benefits, Muscle Activation, and Training Integration

What Are the Benefits of Underhand Bench Press?

The underhand, or reverse-grip, bench press is a valuable variation that shifts muscular emphasis, potentially reduces shoulder joint stress for some individuals, and offers a unique stimulus for upper chest and triceps development.

Anatomical Focus and Muscle Activation

The underhand grip fundamentally alters the biomechanics of the bench press, leading to distinct patterns of muscle activation compared to the traditional overhand (pronated) grip.

• Pectoralis Major (Chest): While the entire pectoralis major is engaged, the underhand grip typically places a greater emphasis on the clavicular head (upper chest). This is due to the increased shoulder flexion component of the movement, where the humerus (upper arm bone) moves more directly in front of the body, a primary action of the upper pec fibers. Research using electromyography (EMG) has often shown elevated upper pec activation with this grip.
• Triceps Brachii: The underhand grip significantly increases the involvement of the triceps brachii. The wrist and elbow position during the lift places the triceps in a more advantageous mechanical position for force production, particularly during the lockout phase. This makes the underhand bench press an excellent exercise for building triceps strength and hypertrophy.
• Anterior Deltoid (Front Shoulder): The anterior deltoid remains an active synergist in the movement, contributing to shoulder flexion. However, its relative contribution might be slightly less dominant compared to a conventional bench press, as the triceps and upper chest take on a larger role.
• Biceps Brachii: Although not a primary mover in pressing, the biceps brachii acts as a dynamic stabilizer at the elbow joint and plays a role in decelerating the bar during the eccentric (lowering) phase.

Biomechanics and Joint Stress

The unique grip changes the leverage and path of the bar, which can have implications for joint stress.

• Shoulder Joint: For many individuals, the underhand grip can be kinder to the shoulder joint. The supinated (underhand) grip promotes a more externally rotated position of the humerus, which can reduce the risk of internal rotation and impingement that some experience with the traditional overhand grip, especially at the bottom of the movement. This makes it a potential alternative for those with pre-existing shoulder discomfort during conventional pressing.
• Elbow Joint: The increased triceps involvement means the elbow joint is a major contributor to the lift. While generally safe, individuals with pre-existing elbow issues should approach this exercise cautiously and ensure proper form.
• Wrist Joint: The underhand grip can place greater stress on the wrists, particularly if they are not adequately strengthened or if the bar is not positioned correctly in the palm. Proper wrist alignment (keeping them neutral and stacked over the forearm) is crucial to minimize discomfort.

Strength and Hypertrophy Implications

Incorporating the underhand bench press into your routine can offer distinct advantages for muscle growth and strength development.

• Novel Stimulus: The body adapts quickly to consistent training stimuli. The underhand bench press provides a unique mechanical challenge to the chest and triceps, which can help break through plateaus in strength and muscle growth that might occur from repetitive conventional pressing.
• Targeted Hypertrophy: Its increased emphasis on the upper chest and triceps makes it an excellent exercise for targeted muscle development in these areas. If you're looking to bring up a lagging upper chest or triceps, this variation can be highly effective.
• Improved Lockout Strength: Due to the significant triceps activation, the underhand bench press can contribute to improved lockout strength in other pressing movements, including the traditional bench press and overhead press.

Grip and Stability Considerations

The underhand grip requires specific attention to bar control and grip security.

• Secure Grip: It is paramount to use a full, thumbs-around grip (closed grip) on the bar. A "false" or thumbless grip is extremely dangerous with this exercise, as the bar can easily roll out of the hands, especially during the eccentric phase.
• Bar Stability: The bar path may feel less stable initially compared to a conventional press, requiring greater activation of stabilizer muscles in the shoulders and forearms to maintain control. This can contribute to overall upper body stability.

Integration into Training Programs

The underhand bench press can be effectively integrated into various training protocols.

• Accessory Lift: It is often best utilized as an accessory lift after your primary compound pressing movement (e.g., traditional bench press or incline press).
• Rep Ranges: Typically performed for moderate to high repetitions (e.g., 6-12 repetitions) to emphasize muscle hypertrophy and control.
• Programmatic Use: It can be used as a primary chest exercise on a dedicated chest day, as part of an upper body workout, or as a triceps-focused compound movement.

Important Considerations

While beneficial, the underhand bench press requires careful execution and awareness.

• Spotter Recommended: Due to the altered grip and bar path, using a spotter is highly recommended, especially when attempting heavier loads or learning the movement.
• Start Light: Always start with a lighter weight than you would use for a conventional bench press to master the form and feel of the movement before progressively increasing the load.
• Wrist Health: Pay close attention to wrist comfort. If wrist pain occurs, ensure proper bar placement (high in the palm, directly over the forearm bones) and consider using wrist wraps for support.
• Individual Variation: Not everyone finds this exercise comfortable or beneficial. Listen to your body and adjust your training as needed.

Conclusion

The underhand bench press is more than just a novelty; it's a scientifically sound variation that offers distinct advantages for muscle development and joint health. By strategically incorporating it into your training, you can provide a novel stimulus for your upper chest and triceps, potentially alleviate shoulder discomfort, and contribute to overall pressing strength and stability. As with any exercise, prioritize proper form, progressive overload, and listen to your body's feedback to maximize benefits and minimize risk.