How To Build The Upper Chest - Oct 2010
Using the Reverse Grip Bench Press
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%.
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.
A wider grip 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 pectoral muscle fibres. The regular grip bench press uses more of the lower and middle pec muscle fibres. One study shows that muscle acitivity of the upper pectoralis increased by 30% when using the reverse grip as opposed to the regular overhand grip.
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 emphasise more of the upper pec.
Source : bodybuilding.com : October 2010
