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Forum » Why reverse grip bench press should be your main chest movement.
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Thread: Why reverse grip bench press should be your main chest movement.

post 1626630233 12-26-2020, 08:15 AM
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#31
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Honorable mention, Lee Haney
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post 1626630383 12-26-2020, 08:18 AM
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#32
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Originally Posted By immune18⏩
I see people doing bench press and incline press all the time. I also see people with powerful lower chests and ****ty upper chests, which looks unbalanced and unaesthetic. (Yes broscientists, upper chest is a real thing, it’s called the clavicular head of the pectoralis major and it can be stimulated more with certain exercises)

Now bench press is a lower chest dominant exercise. Incline press only engages the upper chest a little bit more but involves the front delts MUCH more. Where as doing reverse grip press on a flat bench involves the upper chest a LOT more. Upper chest is massively important towards aesthetics. If you don’t feel confident enough for a free bar straight away, you can do it on the smith machine to start. Wrap your thumb around the opposing side to your fingers just as you would with any bar press. Enjoy!
I heard the upper chest can not be isolated in any significant way? That was the working theory you got any proof it can be isolated?
post 1626630463 12-26-2020, 08:20 AM
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#33
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Originally Posted By ajdahlheimer⏩
I think the 405 he did reverse-grip was legit for what it's worth. The lift really isn't that difficult to progress to higher weight amounts with if you are already a pretty strong regular-grip bencher. I did 300 for a single reverse-grip after only doing the lift for about 12 weeks.
Yes Mike is legit very strong, he trains with people, he can't be frauding with them
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post 1626630573 12-26-2020, 08:21 AM
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#34
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Originally Posted By Ironface⏩
I like the concept but it’s just too awkward for me. Can barely do like half my regular bench weight and feels sketchy as hell

Mirin brahs who can get it to work. More upper chest and more tricep, das it mane
Its like anything else you have to start easy and make gradual progressions. This is not an exercise you want to try to go heavy with. Definitely a high rep exercise especially in the beginning.
post 1626630723 12-26-2020, 08:23 AM
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#35
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Originally Posted By VinnyPazRules⏩
I heard the upper chest can not be isolated in any significant way? That was the working theory you got any proof it can be isolated?
The irony is that what matters the most is the lower chest, not the upper chest
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post 1626630843 12-26-2020, 08:26 AM
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#36
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An exercise that has improved my lower chest is Gironda dips, also dumbell presses with an exaggerated stretch at the bottom and of course flat bench presses, but I always want more lower chest
John 3:16

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post 1626631223 12-26-2020, 08:31 AM
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#37
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Originally Posted By God_Given⏩
I remember watching a video of Mike O'Hearn doing reverse grip bench for reps with 405 and I about shat.

Natty or not, it was one of the most impressive things I've ever seen
Yeah def natty no question............



Come on man?
post 1626631323 12-26-2020, 08:33 AM
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#38
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Originally Posted By superman704⏩
The irony is that what matters the most is the lower chest, not the upper chest
I know that it's a much smaller muscle. It would be nice to isolate it though even for a lightweight high rep accessory exercise.
post 1626631573 12-26-2020, 08:36 AM
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#39
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Originally Posted By Ironface⏩
Coath Blaha did it with 500
He also shot an apple of a toddlers head at 8000 yards with the .308 and a chit eating grin.

More massive then Serge Nubret and not bald.
post 1626631763 12-26-2020, 08:39 AM
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#40
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Originally Posted By Joesky20⏩
this is what i like to see, a good old fashioned weightlifting thread
this is good

keep it up fellas
There is a whole separate forum for weight lifting threads. This is supposed to be the break room.
post 1626633643 12-26-2020, 09:06 AM
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#41
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Originally Posted By VinnyPazRules⏩
I know that it's a much smaller muscle. It would be nice to isolate it though even for a lightweight high rep accessory exercise.
It will never happen.
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post 1626633903 12-26-2020, 09:09 AM
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#42
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Will try next chest day
LAKERS
post 1626647423 12-26-2020, 12:24 PM
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#43
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Originally Posted By VinnyPazRules⏩
I heard the upper chest can not be isolated in any significant way? That was the working theory you got any proof it can be isolated?
Upper chest cannot be isolated from lower chest in an exercise, it isn’t possible. But you can use a higher percentage of the upper chest by doing reverse grip. There is a study out there showing this.

To the person that said why not just focus on incline - because it uses the front delts too much and only recruits the upper chest fibers 5% more than flat press.

People saying it’s lower chest that u want to focus on - that only applies if you have an equally good upper chest. If u have a bad upper chest then large lower chest development will look like tits and be unaesthetic. You want to try to achieve a more ‘square’ plate looking chest rather than rounded.
Remember the guy that gave up? Neither does anybody else.
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