Are You Using The Wrong Exercise?

If you feel that you're not reaching your goals of having a firm upper chest with your current workout then try this new take on the bench press from Jim Stoppani, the Senior Science Editor of "Muscle And Fitness" and "Flex" magazines!

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The Anatomy Of The Chest
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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.

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

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The Reverse Grip Bench Press
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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.

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A Wider Grip Will Maximize The Involvement Of The Upper Chest
And Minimize The Involvement Of The Triceps.

arms

regular grip bench press

Tips For The Reverse Grip Bench Press:

Use a spotter to un-rack the bar.

If you’re training by yourself, un-rack the bar with a normal grip. Then lower the bar to your chest and carefully change your grip to a reverse grip.

Be sure to push the bar up in an arc above your head. This will ensure that you emphasize more of the upper pec.

Click To Enlarge.
Instead Of A Standard Grip Try Using An Underhand Grip
In An Exercise Called The Reverse Grip Bench Press.

Upper Chest Workout

Reverse-Grip Bench Press: 3 sets of 8-12 reps (see video for guide)
Flat Bench Press: 2 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Incline Dumbbell Flye: 3 sets of 12-15 reps
Superset:
Low-Pulley Cable Crossover: 3 sets of 12-15 reps
Incline Dumbbell Press: 3 sets of 12-15 reps

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Jim Stoppani, PhD
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Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society.

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