Reverse bench press the new way to a big chest !

Reverse bench press is a movement which is pretty much the same as a bench press except the hands are in a under hand grip.

For something so simple why don’t more people do it? I only have recently started incorporating it into my own workout and never seen anyone else do it. So why isn’t it in more use at the gym? I believe it can be awkward to do at first so a lot of people would avoid doing it. I also think that we don’t know what or why someone should do this.

So why do this at all? It was once known for a tricep exercise but now reverse bench press has been shown to hit upper chest. But I know we all say that an incline chest press hits more upper chest. However in recent studies shows that muscle activity of the upper chest during an incline press increased by 5% as compared to a normal bench press. However the activation increased by 85% in the front deltoid. What the reverse grip does is keep your elbows in and your upper arms parallel to your torso. Moving your arms in this manner increases the use of your upper pectorial muscle fibers by 30% shown in some studies. (sources The Journal of Strength and Conditioning Research and Canadian Memorial Chiropractic College, Toronto)

This is a great movement and once you have it right this can help you get a massive upper chest. I would strongly recommend that you start with a low weight as this movement can be hard on the forearms and wrists. If you still have trouble with this movement then try using the smith machine. For more information on how to do the movement correctly please refer to  for a clear explanation on how to do a reverse bench press. As always lift well and keep growing!


About nafctrainerjamie

I am a personal trainer at North Adelaide Fitness Centre in Adelaide South Australia. We have been awarded the Australian 2009 & 2010 best medium size gym.
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One Response to Reverse bench press the new way to a big chest !

  1. I usually don’t post in Blogs but your blog forced me to, amazing work.. beautiful …

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