This chest exercise doesn't exactly receive the recognition it deserves. This workout combines cardio and weight-lifting drills for serious body-sculpting results. - Duration: 13:44. There are a handful of significant differences between these movements that contribute to the additional upper chest activation. There’s the close grip bench press, wide grip bench press, floor press, dumbbell bench press, incline, decline, banded, chained, paused, and many, many more. Then, move on to incline bench exercises, such as incline presses and flyes. But if you perform the reverse-grip press on an incline bench, you'll get the best of both worlds, he says. My suggestion would be on your next chest workout to replace the incline barbell bench press with the reverse-grip barbell bench press and perform 4 sets of 10 – 12 repetitions per set with only a 60 – 90 second rest period between each set! Weight Unit. With the right plan and the right discipline, you can get seriously shredded in just 28 days. If you do it in a smyth machine and push the bar towards your feet then its ton of more tricep with a lot less 'upper chest'. Reverse Grip Incline Bench Press. The reverse grip bench press is a slight shift from your traditional bench press, but the change in grip helps target your triceps while hitting your chest as well. One obvious difference is that for the reverse grip bench press, you do not have to adjust your flat bench as opposed to moving the bench up for the incline press. ScottHermanFitness 195,374 views. Many studies, articles, and other buzz is surfacing. The article indicates there was research to support that the Reverse Grip Bench press targets the upper chest 25% more effectively than the incline press does. That means the clear winner here is the reverse-grip barbell bench press. The bench press is one of those movements with seemingly endless alterations and variations. The incline press still has a place in your training. However, the reverse grip bench press calls for exactly that: a reverse grip. But how could this be when big time bodybuilders like Arnold sculpted a huge upper chest by using the incline press? Since muscle activity is the measurement of how many muscle fibers are being used during an exercise, reverse-grip bench presses appear to be a better exercise for the upper chest than incline bench presses. Let's say someone has planned to do a bench press workout with 275 pounds for 3 sets of 5 reps. Reverse-Grip Bench Press (Warm Up) 45 pounds x 10 135 pounds x 5 185 pounds x 3. To target the upper pecs, start your chest workout with 3 or 4 sets of reverse- grip bench presses. EVIDENCE Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle […] Keep elbows out and focus on your chest. Conclusion Over the past 5-10 years science has been pointing to another movement that is far more effective and efficient in targeting your upper chest: The Reverse Grip Bench Press. You will utilize an underhand grip with your knuckles pointed away from you rather than towards you with your hands slightly wider than shoulder width apart. It's awesome. If you don't know what it is its basically supposed to hit your upper chest like an incline bench press but instead of benching on incline you bench on flat. I first heard of this exercise in Muscle & Fitness. Reverse-Grip Bench Press (Back-Off Sets) 135 pounds x 2 x 5 So, I did reverse grip BP today for the first time in over a decade. Sign up with your email address to receive news and updates. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. By incorporating the reverse grip bench press you can greatly increase the muscle mass in your upper chest. For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. Its titled “On Trial” Bench Press Reverse Grip vs Incline Press For Upper Chest Development. If at all possible, incline press with a low incline (15-30 degrees) if you’re primarily incline pressing to train your pecs. The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum muscle and strength gains. Incline press never seems to make my upper chest super sore, but if I reverse grip bench after a couple of months away from the movement, my upper pecs always get outrageously sore. Canadian scientists found that when trained lifters did the reverse-grip bench press, the muscle activity of their upper pecs was 30% greater than when they did the bench press with a standard overhand grip. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Enter the reverse grip bench press. Reverse Grip Bench Press vs Incline Bench Press . Find related exercises and variations along with expert tips Incline Barbell Bench Press VS. Reverse-Grip Bench Press | WHICH BUILDS A BIGGER UPPER CHEST? According to a recent study by Scientists at Canadian Chiropractic College in Toronto found that a reverse grip barbell bench press with grip wider than shoulder width recruited about 30% more of the upper pecs than a regular overhand grip bench press. Looking at the incline bench press, upper chest activation is not all that much greater than a regular flat bench press. Comparatively, we already discussed that this number is only 5% for the incline press; an entire 25% difference! Simply put, the reverse grip bench is a bench press with your grip going the opposite way – that is, knuckles facing your feet. Your information has been successfully processed! The reverse grip bench press is more effective when it comes to muscle activity and stimulation of the upper chest muscles, when compared with both the incline bench press and the standard flat bench press. The question is should this really be your go to exercise for upper chest training? On the other hand, the conventional bench press, albeit effective, is infamous for causing shoulder, wrist and even forearm issues, which can reduce your form, strength and overall performance in the long term. One assistance exercise that may have benefits is the reverse grip bench press. But studies have revealed upper chest activation is about 30% greater than the traditional flat bench press. Thank you for signing up. With the lack of publicity this exercise gets it makes sense that it isn’t performed as often as an exercise like the incline press. Many of these articles are showing the upper chest benefits to the exercise. But if you perform the reverse-grip press on an incline bench, you’ll get the best of both worlds, he says. Whatever the cause of the shoulder injury, he was able to perform reverse grip bench presses during the rehab process and thus maintained his bench pressing strength, and in fact, after having been treated by soft tissue specialist Dr. Horrigan David was able to do 5 reps with 520 on the bench press … Kilograms (kg) Pounds (lb) Overall comparison. Your grip for the incline bench press is not really any different from the traditional flat bench press. Reverse Grip Bench Press. Leave a Reply Cancel reply. Put 200lbs on the smith machine and do a narrow grip flat bench press to your neck. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Now you may be asking yourself, “Why haven’t I been doing this? 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