Reverse grip bench press - form, benefits and muscles worked

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Author: Shaun Swilling

Shaun has been writing professionally for over five years and although he specilizers in health and health related subjects/posts/articles he also can write about anything else.

Most of us do a bench-press on an incline when we think of concentrating on the upper chest but the truth is that there is a better way that the upper pecs can be isolated. Training the chest with a combination of various movements is something that you should be weary of.

This is simply because one can start to get a bit carried away with all the many different variations that are available. But you need to try stuff out so that you know what works for you and what does not. It is always good to do a little research about recent studies that have proven something one way or another.

There are many advantages that you will get from doing reverse grip bench-press. Probably the biggest and certainly the most noticeable benefit will be an increase in the power of your normal bench-presses strength. But doing a reverse grip bench-press has other advantages as well.

The major advantage, which has now been conclusively proven by a recent study done by kinesiologists at the Canadian Chiropractic College. They proved that doing a reverse grip bench-press recruited 30% more of the upper pecs than a regular bench-press.

This goes to show why you will radically improve the strength of your regular bench-press when you train reverse grip for a few weeks. Studies done previously on incline bench-press with a regular grip show that only 5% more of the upper pec muscles are recruited.

If this all sounds like farfetched stuff then you should simply do yourself a favor and try it. A word of advice though before you suddenly jump in and do this new movement is to take a much lighter weight that you normally train with when starting out.

You will find that you can increase your strength quickly but you should make sure that you are holding your hands a little wider than your shoulders. A good idea is to also make sure that you have a spotter because you will fail very quickly when you first start out.

If you are anatomically aware of how muscles work then you will no doubt think that reverse grip bench-press makes a lot of sense. It certainly is a wonder that body-builders have not been raving about the effectiveness of this movement for years.

Maybe in the old days when body-builders were training they were actually doing this and decided not to tell anyone. Just to repeat you will need to start off light as you will be using a new angle on the upper pecs that will be taking most of the weight directly.

If you want to gain good quality weight, that means muscle, quickly and efficiently then you should take a look at this: http://tinyurl.com/7kl6kr9

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