Hey everyone. I've been lifting for 10 years. All natural. One of my main problems is my upper pecs have always been lagging with huge lower pec development. You can only see that my upper pecs are lagging when you look at my side profile when I'm not flexing my chest. When you look at me straight ahead, you can't tell.
For the last 5 years I've concentrated on nothing but incline work to bring up my lagging upper pecs. I can do 120LB incline press for 6 to 8 reps and I also can barbell incline 315LBS for 4 reps. Even with the strength feats, my upper pecs still lag. I'm trying to get to the point to where my collarbones are covered with muscle to give my chest that squared armored plate look.
I started researching about the best ways to hit the upper pecs/ clavicular head of the chest and it turns out that the flat reverse grip benchpress hits the upper chest even better then incline benchpress. Studies are showing that the incline only hits the upper pecs 5% better the flat presses but the reverse grip flat press hits the upper pecs 30% better which is 25% better then incline pressing movements. Here's a few links to the studies on it.
[ame="https://www.youtube.com/watch?v=xFXM4-y52P0"]BodybuilderEXTRA - The Anatomy of the Chest - YouTube[/ame]
[ame="https://www.youtube.com/watch?v=yL50Kz26I_0"]Top Secret Chest Techniques Part 2 - Reverse Grip Incline Bench - YouTube[/ame]
The last link below is more detailed with the info. When you open this link, scroll down to the emg results with the reverse grip benchpress.
**broken link removed**
Last week I tried the reverse grip benchpress and my upper pec area was definitely hit a lot more then incline movements. I even got sore the next day right up in my upper chest and clavical area.
So I'm wondering if the flat reverse benchpress works the upper pecs so good, what if you were to do an incline reverse grip benchpress. Would that hit the upper pecs even better?
For those with experience with the reverse grip benchpress and even reverse grip incline presses, please chime in with your thoughts. Definitely trying to bring up these lagging upper pecs.
For the last 5 years I've concentrated on nothing but incline work to bring up my lagging upper pecs. I can do 120LB incline press for 6 to 8 reps and I also can barbell incline 315LBS for 4 reps. Even with the strength feats, my upper pecs still lag. I'm trying to get to the point to where my collarbones are covered with muscle to give my chest that squared armored plate look.
I started researching about the best ways to hit the upper pecs/ clavicular head of the chest and it turns out that the flat reverse grip benchpress hits the upper chest even better then incline benchpress. Studies are showing that the incline only hits the upper pecs 5% better the flat presses but the reverse grip flat press hits the upper pecs 30% better which is 25% better then incline pressing movements. Here's a few links to the studies on it.
[ame="https://www.youtube.com/watch?v=xFXM4-y52P0"]BodybuilderEXTRA - The Anatomy of the Chest - YouTube[/ame]
[ame="https://www.youtube.com/watch?v=yL50Kz26I_0"]Top Secret Chest Techniques Part 2 - Reverse Grip Incline Bench - YouTube[/ame]
The last link below is more detailed with the info. When you open this link, scroll down to the emg results with the reverse grip benchpress.
**broken link removed**
Last week I tried the reverse grip benchpress and my upper pec area was definitely hit a lot more then incline movements. I even got sore the next day right up in my upper chest and clavical area.
So I'm wondering if the flat reverse benchpress works the upper pecs so good, what if you were to do an incline reverse grip benchpress. Would that hit the upper pecs even better?
For those with experience with the reverse grip benchpress and even reverse grip incline presses, please chime in with your thoughts. Definitely trying to bring up these lagging upper pecs.
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