How To Do The Reverse Grip Bench Press If you are stuck in a rut with your bench press gains. Then give the Reverse Grip Bench Press a try for the next 4-6 weeks to help spur on some new muscle growth! Generally when you start a new exercise or workout routine you will make good progress and you will be able to increase the weights that you are lifting from week to week. But then after several weeks you'll find that you are no longer making steady progress and eventually you may find yourself struggling to lift the same weights that you previously lifted with ease. If you have kept a training log of your workouts you can most likely spot this trend. For example, when you start a new exercise the first workout you are basically just going through the motions and learning how to do the exercise properly. The second workout you can go a bit heavier, but you are still working on getting the technique down pat. By the third workout you will have a good feel for the exercise and be able to lift heavier. Then for each workout after that you will be able to make steady strength gains in the exercise for several weeks in a row. But eventually your gains will start to plateau. The key to avoiding this pitfall is to change your major muscle group exercises every few weeks. This way you can still work the muscles hard and make