When you’re on a bodybuilding program, you need to be very careful that you are periodically changing it around so that you can avoid running into issues with plateaus. Far too often someone will start having really good results with their current program and as such, almost become fearful to change it to something else.

This is a big mistake on their part however because most of the time, a change (provided it’s a well thought out change, of course) will really help get the results going.

One key clue that it may be time for a change is first, if your motivation levels are starting to lag slightly.

If you find that it’s taking more and more effort to get up in the morning and hit the gym, you need to do something about this.

Another key signal is if your rate of results has slowed. While you may still be getting some results, if it’s dramatically lower than what you were getting previously, then again, something needs to be done.

So, how can you change your program? One very simple and easy way to do so is by simply changing the grip you use. Here is a list of some exercises where you can change the grip and what its effect will have on you.

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Bench Press

The bench press is probably the most common exercise in which a change of grip is used. To do so, you can either switch to a reverse grip, which will then target in on the bicep muscles more than just the chest and triceps, or you can move your hands closer together, placing a great deal more of the stress on the tricep muscles rather than just solely on the chest.

Bicep Curls

Another exercise to change your grip on are bicep curls. These can be done multiple ways as well. First, consider using a reverse grip. This will really hit those forearms and definitely put you up for a challenge.

Next, another option is to turn your hands so that both palms are facing inwards toward each other. This type of movement is often referred to as ‘hammer’ curls, and will just alter the angle at which the biceps are worked.

Finally, you can also do a rotating curl, where you will start with palms facing towards you, curl halfway up, and then move them so that they are then in the normal bicep curl position (with palms facing towards the ceiling).

All three of these options are a good way to shake up your arm workout and get them growing.

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Bent Over Row

The bent over row can also incorporate in a different grip quite easily. Most common is probably using an overhand grip, where you place palms about shoulder width apart, facing the bar.

After that, you can flip them over so you are now using an underhand grip. Doing so will call the biceps into play more, but you will still be incorporating the back muscle as well.

Finally, another option is to try and move your hands closer together (palms down) on the barbell.

When doing this option, think of lifting the bar slightly higher up on the chest as well. So, rather than lifting towards the waste, you want the barbell to come across the mid-chest region (by the nipples).

This will target those center back muscles better and really get you feeling it the next day.

So, if you’re upper body workouts have become so routine you find yourself sleeping through them, consider a few of these easy change-ups. You may want to lower the weight initially just because since it is a new movement, the risk of increased muscle soreness is much greater.

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