Jim Stoppani, PhD Video Article: Are You Using The Wrong Chest Exercise?

Jim Stoppani takes you through his upper chest workout designed to build the chest that you've always dreamed of having. Check it out!

The Anatomy Of The Chest

Most people think that to develop the upper chest you need to focus on the incline bench press. A recent study however shows that muscle activity of the upper pectoralis during an incline press increased by only 5% as compared to the flat bench press. Muscle activity in the front deltoids increased by 85%. 1

Muscle Activity Was Increased More In The Front Deltoids Than The Upper Chest.

The Reverse Grip Bench Press ///

The answer for increased muscle activity in the upper chest lies in the flat bench. Instead of a standard grip try using an underhand grip in an exercise called the reverse grip bench press. Be sure to use a wider than shoulder width grip. This will maximize the involvement of the upper chest and minimize the involvement of the triceps.

The reverse grip helps keep your elbows in and your upper arms parallel to your torso. Moving your arms in this manner increases the use of upper pec muscle fibers. The regular grip bench press uses more of the lower and middle pec muscle fibers. One study shows that muscle activity of the upper pectoralis increased by 30% when using the reverse grip as opposed to the regular overhand grip.2

Develop The Upper Chest

Watch The Video - 04:29

Upper Chest Workout


  1. The Journal of Strength and Conditioning Research
  2. Canadian Memorial Chiropractic College, Toronto

Bookmark and Share

Recommended For You

10 Best Chest Exercises For Building Muscle

Have you ever wondered what the absolute best muscle-building movements for your chest are? Wonder no more! Here are our top 10 pec-building picks.

Awesome Arms Workout: Arms By Labrada

With coaches like Lee and Hunter Labrada, you'll get exactly what you need to add size and strength to your biceps and triceps. Here's their awesome arms workout!

Torch Your Arms With This Super Superset Finisher!

Combine skullcrushers and curls in a 5-part, high-intensity superset to blow up your biceps and triceps!

View All Chest Articles
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Out of 10
19 Ratings



Showing 1 - 4 of 4 Comments

(5 characters minimum)

      • notify me when users reply to my comment

Rep Power: 0

  • rep this user

Physical Therapist Jeff Cavaliere said this first but nobody listened to him.. watch at YuTbe: "HOME CHEST WORKOUT MYTHS II - The Flat Bench "INCLINE" PRESS!"

Article Rated:
Aug 18, 2013 11:42am | report

Rep Power: 0

  • rep this user

I always get new workouts from Jim stoppani and they always work great keep up the good advice

Oct 2, 2013 6:08pm | report

Rep Power: 0

  • rep this user

That's the whole article? Reverse grip bench? Did I miss something, like the article?

Jun 5, 2014 6:20am | report

Rep Power: 0

  • rep this user

Great advice backed by research. Be sure to watch Jim's video - much more detail than the article alone. As they say, "A picture is worth..."

Jun 12, 2014 4:51am | report
Showing 1 - 4 of 4 Comments

Featured Product