Build a better chest and triceps with these less conventional methods.
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
1 of 9 Reverse-Grip Bench Press .
Targets: Upper Chest
Benefits: The reverse grip bench press is a novel way to train the upper chest. A recent Canadian study showed that the reverse grip bench press increased upper pec activation by 30% compared to a traditional, flat pronated grip bench press. Comparatively, inclines produce about 5% greater upper pec activation over traditional bench presses.
Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.
Targets: Upper Chest
Benefits: The reverse grip bench press is a novel way to train the upper chest. A recent Canadian study showed that the reverse grip bench press increased upper pec activation by 30% compared to a traditional, flat pronated grip bench press. Comparatively, inclines produce about 5% greater upper pec activation over traditional bench presses.
Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.
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