Incline bench press vs Reverse grip bench press
Incline bench press vs Reverse grip bench press!
One of the most common questions and active discussion among bodybuilders and lovers of bodybuilding is the question: how much you can lift up the bench-press? And it is not surprising that bench-press exercises are commonly used to build movements of large and massive chest. The purpose of this article is to answer the question what is the best exercise for your upper chest. Chest muscles (the pectoralis major) are divided into two separate muscle groups: lower chest muscles (the sternal lower head) that are activated when performing flat and decline bench press exercises and upper chest muscles (the clavicular upper head) that are activated when perform incline bench press exercises (there are several variants) and reverse grip bench press exercise.
Incline bench press – Professional fitness and bodybuilding athletes for decades using this exercise to develop the upper chest muscles (This fact demonstrates the effectiveness of this exercise). Another reason why this exercise is often used by active practitioners is the possibility of lifting heavy weights (something that is difficult to perform if practiced reverse grip bench-press exercise). Also this exercise can be carried out using a one handed weights in several variants.
Reverse grip bench press – A number of studies by institutes of Sports Medicine in Japan, America and Germany show that the reverse grip bench press exercise effective e movement to build the upper chest muscles relative to the incline bench press exercise.
Australian researchers and sports professionals as a result of more research proved that bringing the incline bench press exercise (these studies involved 20 professional fitness and bodybuilding athletes who first performed the incline bench press exercise, and then performed the flat bench press exercise) increases muscle activity of the upper chest muscles only 10% more than in muscle activity of the upper chest muscles when performing the flat bench press exercise.
Canadian scientists and sports professionals in their research about the effectiveness of the reverse grip bench press exercise found that muscle activity of the upper chest muscles was 30% higher than the muscle activity of the upper chest muscles when performing the bench press exercise with a normal and standard grip.
Winner – Reverse grip bench press
The information provided in this article and by the large number of studies on this topic are coming to the conclusion that the reverse-grip bench-press exercise is more effective in muscle and stimulation of the upper chest muscles (muscle activity is determined by measuring how many muscle fibers are activated when performing a particular exercise) regarding the incline bench press exercise. But according to professional fitness trainers and bodybuilding athletes to correct muscle growth and maximum upper chest muscles is necessary to combine both exercises in a training session.