Benchers will try the fanciest techniques in order to bench
press more. One technique that thousands of benchers use is
called the reverse grip bench press. Why do benchers use
this technique? Well, they can bring the weight down to their
lower stomachs, and as a result they don't have to press the
weight as far. Anthony Clark was one of the best benchers
from the mid to late 90s and he was using this technique. He
was in fact benching more with a reverse grip than he or any
other bencher could bench with a regular conventional grip.
Many lifters started to follow Anthony's trend and as they
started to use the reverse grip bench, a lot of bench pressers
were getting hurt. Lifters were in fact getting hurt so
frequently, that all the powerlifting organizations banned
the reverse grip from competition.
I don't recommend using a reverse grip bench press. For one it will take a
long time to actually be successful at it. Secondly it's illegal
and finally you will get injured before you even have a
chance to get very strong. So the bottom line is save your
destiny from being injured and bench with a conventional
grip and not the reverse grip bench press.
Another grip to avoid is the false grip bench press. This is
the grip with your thumbs out. You should avoid this grip
for one, you can't bench nearly as much with a false grip
compared to a regular grip bench press because the fast twitch
fibers, forearms and triceps aren't being as activated. Secondly,
you are more likely to lose control of the bar and get hurt. In
fact many injuries have occurred just because lifters weren't
using the proper training grips. There have been lots of
broken ribs, internal injuries because the bar will start rolling
in your hands during the ascent. Nothing can stop it and it
will crush you.
So what's the solution? The solution is to bench with a
regular grip, and by gripping the weight as tightly as you
can every time. By doing so will diminish your chances of
injury, make all your benches legit and you will become
a lot stronger in the long run.