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Research has demonstrated in a one rep max bench press test that theres no difference in the pectoralis muscle recruitment with a wide bench press grip. I was looking for an alternative upper chest exercise one day and came across the reverse grip bench press.
A grip that is about 50 wider than shoulder width is a good starting point.
Incline bench press grip width reddit. I havent researched it yet but a few vids claimed that reverse grip was even more effective than incline for training upper chest. The incline bench press is one of the best exercises for working out your upper chest along with your triceps and shoulders. I dont understand maxing on incline.
On a typical chest day ill do. Watch some powerlifter videos of bench press. So when you see some guys namely bodybuilders only doing the lower half of a bench press it is because they are trying to focus on mainly their chest.
Alchemist of alcohol. Ive always looked at incline bench as a more aesthetic exercise all in all do work. The wide grip incline bench press is a variation of the incline bench press and is used to build the pushing muscles chest shoulders and triceps of the upper body.
The best width of grip is between 165 to 190 of biacromial width. December 14 2015. I usually try and do one set with my ring finger on the notch.
Flat bench flat bench fly reverse grip bench or landmine chest press cable incline fly. And on narrow grip bench to hit the triceps i put my hands on the smooth part at the middle of the bar. But to each their own.
06 16 2008 0912 am 2. Either press it overhead or bench press it. View profile view forum posts.
Set an adjustable incline bench at about 20 45 degrees. Im 63 and put my hands just outside the notch. I want to hear what works for you ideally id like to see the chest of a person who never does incline bench or any other exercise that supposedly hits upper chest harder.
Unless youre in a shirt this isnt the case. And from the affect of grip width on bench press performance and risk of injury pdf research has demonstrated that a wide grip 15 biacromial width may increase the risk of shoulder injury including anterior shoulder instability atraumatic osteolysis of distal clavicle. Incline bench grip width whats the most effective grip width for hitting the upper pecs here.
Does incline bench press hit upper chest harder. How wide should your grip be while doing benchpress selffitness submitted 4 years ago by sonofthemonarch ive been working out for about 6 months now and was wondering is there a certain width that your hands need to be for a better workout. I work out at home and dont have an incline bench.
The slight change in hand placement used in the wide grip incline bench press allows the lifter to place more emphasis on the chest muscle during the exercise when compared to its closer grip counter parts. The argument often gets made that a wider grip activates more pectoral muscles without decreasing triceps lockout strength. Wider is not always bad for your shoulders.
Use the appropriate rack height where its neither too low nor too high.
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