I was flipping through a bb mag on the local newstand and saw an article that stated the reverse grip BP was more effective for upper chest development than incline presses. I have not done reverse grip BP in over a decade so I really don’t remember how they felt, but I always assumed they were primarily a triceps exercise. Does anyone know if in fact some people use them for upper chest development? Was thinking about replacing inclines if this is a true.
Ummm never have heard of that. I rarely use them but when I do it’s for triceps (as I like Inhuman CGBP for tris). A real low incline press (db or smith machine) with partial reps would be a better option IMO for bringing up the upper chest. like so
followed by some low cable cross overs or other good fly movement (or do another pressing movement before these, say flat db or whatever)
I always heard RGBP were a high risk exercise, and not worth doing overall. Seems they’re hard on the shoulders.
Well you wouldn’t load up 90% of your bench press 1RM but if done correctly they aren’t anymore dangerous than squats or deadlifts.
As far as their effectiveness for upper chest, I can’t say. I am going to try though because I am desparate to build my upper chest.
Can anyone provide input as to where and how I should implement them? First movement when I’m freshest? As a finisher? For reference I do low incline db press, HS flat press, then some cable/pec deck type movemments.
[quote]Nyral wrote:
I always heard RGBP were a high risk exercise, and not worth doing overall. Seems they’re hard on the shoulders.[/quote]
Doing them live is pretty high risk, especially with heavy weight, I do them in the smith machine.
To the OP, RGBP is a staple in my tricept training and I’ve never felt them in my chest. I do them close grip with elbows in to the nipple FWIW.
[quote]dday wrote:
To the OP, RGBP is a staple in my tricept training [/quote]
where the fuck is your tricept? if this isn’t that troll from rate my physique then we have a tard epidemic. the “t” key is nowhere near the “p” key. you have no excuse.
[quote]Nyral wrote:
I always heard RGBP were a high risk exercise, and not worth doing overall. Seems they’re hard on the shoulders.[/quote]
Actually, they’re easier on the shoulders because there is less internal rotation of the shoulders.
Never heard of Reverse grip being good for the upper pecs, but then again I don’t do them very often. For the upper chest and chest thickness in general, I have gotten the best results from floor presses, but that’s just me.
[quote]thephantom wrote:
For the upper chest and chest thickness in general, I have gotten the best results from floor presses, but that’s just me. [/quote]
yeah I heard johnnie jackson recommend floor presses for upper chest development.
The Barbarian Brothers used to love pressing reverse grip if i remember correctly.
I’ve read several times that RG pressing, be it with a barbell or dumbbell to shift more focus to the medial head. I’ve done it several times but I’ve always felt it hits my long heads more so I dunno, could be shitty form. But for certain it’s always been more of a tricep exercise, even with heavy weights, than a chest exercise, at least for me… and perhaps due to shitty form so take what I’ve experienced with it with a grain of salt.
As for going heavy, I would either use dumbbells or a smith machine. I wouldn’t go heavy with a barbell. Motherfucker bar could fall on me and that wouldn’t be pretty.
[quote]snoopabu3 wrote:
dday wrote:
To the OP, RGBP is a staple in my tricept training
where the fuck is your tricept? if this isn’t that troll from rate my physique then we have a tard epidemic. the “t” key is nowhere near the “p” key. you have no excuse.
[/quote]
Who the fuck are you?
Yes, God forbid someone should hit the key corresponding to the first letter in the next word before they pressed the space key. I mean, the post is completely unintelligible with that extra t.
[quote]snoopabu3 wrote:
dday wrote:
To the OP, RGBP is a staple in my tricept training
where the fuck is your tricept? if this isn’t that troll from rate my physique then we have a tard epidemic. the “t” key is nowhere near the “p” key. you have no excuse.
[/quote]
Fuckin’ 09’ers don’t have any respect…
Yeah. I know…
Getting back to the topic - I’ve used reverse grip BB bench press for a while now & it is a staple in my tricep program. While I do not go heavy as some (most I’ve done is 225lbs for reps) the exercise is good for (duh) strengthening your wrists & giving your tris a decent pump.
Even when I don’t want it to hit my chest I am sore there through DOMS along with my shoulders the net day so yes I would concur chest activation happens. For me I think it is the fear of the bar slipping that has kept me under 2 plates lol.
Form wise - I don’t know how you do yours but I keep my elbows tucked (thus avoiding any major shoulder injury issues) & the bar travels from between my navel & nipple line, the arc arriving above my eyes in a mild arc. When the form breaks down or my wrists buckle I terminate the set.
Combine this exercise with high cable work, flyes, & weighted dips (funny how no one mentioned dips) & you will get the upper cleavage you seek.
Good luck.
I went back and looked at the article again. Its in the current issue of FLEX magazine. Its titled “On Trial” Bench Press Reverse Grip vs Incline Press For Upper Chest Development. The article indicates there was research to support that the Reverse Grip Bench press targets the upper chest 25% more effectively than the incline press does. So, I did reverse grip BP today for the first time in over a decade. The movement felt OK but I didn’t feel a whole lot in my upper chest. Hmmm…
It does not seem to make sense, but the article in FLEX Magazine certainly supports the claim. And that is the first and only time I have heard that. The numbers they posted significantly support RGBP over inclines. Weird.
[quote]snoopabu3 wrote:
dday wrote:
To the OP, RGBP is a staple in my tricept training
where the fuck is your tricept? if this isn’t that troll from rate my physique then we have a tard epidemic. the “t” key is nowhere near the “p” key. you have no excuse.
[/quote]
I believe that Prisoner does this too… something about being Canadian… yah I know it’s bull right? 
Never heard of this being for anything but triceps.
I hate to get into this thread, but here’s a tip:
Its ALL in the execution. ALL. ALL. and ALL.
If you’re posting on this forum, you should have a clue how YOU should perform a movement to involve a different set of prime movers.
You can perform a reverse grip bench to focus on your triceps, by modifying the angle of your upper arm and altering hand position a bit, and by thrusting your chest up and out…you can turn this into an amazing movement for your upper pecs.
That said, is it a good mass builder? it depends…judge the effectiveness by two things;
- How well you’re able to recruit your prime movers (you should have a feel for this)
- how easily you’re able to progress. (again you need to figure this one out)
- injury and other issues. (the only area where you need some professional advice)
Point being, if you’re asking this question on this forum, I’d say stick with the usual movements and focus on incline BB bench press and DB’s (angle no more than 40 degrees but that depends too) I prefer this movement -RGBP- for upper chest rather than triceps because of my own “geometry” and because I’m able to use more weight when involving my chest than with the tricep version. I also use wrist wraps, elbow sleeves and am not too shy to use two or even three spotters.