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Last Updated on January 7, 2021
Build a better chest and triceps with these less conventional methods.
1- Reverse-Grip Bench Press
Targets: Upper Chest
Benefits: The reverse grip bench press is a novel way to train the upper chest. A recent Canadian study showed that the reverse gripbench press increased upper pec activation by 30% compared to a traditional, flat pronated grip bench press. Comparatively, inclines produce about 5% greater upper pec activation over traditional bench presses.
Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.
2- Narrow-Grip Floor Press
Target: Upper Chest
Benefits: Studies show that a narrow grip improves upper chest activation because this brings the elbows in toward the sides, putting the upper chest in an advantageous position to perform its primary functions of flexion and horizontal adduction. Furthermore, this allows a safe way to perform a bench press by taking the legs out of the movement.
Tips: The barbell floor press and the dumbbell floor press are performed with a neutral grip. It is important to mix in neutral-grip-pressing exercises with dumbbells because it not only hits the muscle at a different angle, but prevents wear and tear because it allows for a freer range of motion.
3- Dead Bench Press
Target: Middle Chest
Benefits: Because the negative phase is eliminated, you have to push the weight from a dead stop. Normally you are aided by elastic-like energy stored on the negative portion of the lift. This builds tremendous power out of the bottom portion of the lift which will aid in the strength of all your pressing movements. Stronger presses equal more size.
Tips: Short-armed lifters start the weight about a half an inch off the chest in the power rack, while long-armed lifters approximately an inch and a half. Only perform this movement for singles.
4- Smith-Machine Overload Bench Press
Target: Middle Chest
Benefits: Smith-machine negative overloads provide another way to eccentrically overload your pecs. You are capable of handling up to 60% more on the negative portion of a rep. This movement is performed with a Smith Machine and will require two partners. To maximize muscular development you have to include eccentric overloads.
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