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


References

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

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AngelRamirez01
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AngelRamirez01

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
 
bry1823
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bry1823

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

Oct 2, 2013 6:08pm | report
 
thewhaleshark
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thewhaleshark

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

Jun 5, 2014 6:20am | report
 
Marshall5686
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Marshall5686

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
 
belly1026
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belly1026

So, would it make it even more effective to do incline bench press with reverse grip?

Jun 14, 2015 6:11pm | report
 
Showing 1 - 5 of 5 Comments

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