This Subtle Bench Press Adjustment Is the Missing Link for Building a Thicker, Fuller Upper Chest, According to an Exercise Scientist
No doubt, the bench press is one of the most popular exercises in the gym. Trying to snag a bench on International Chest Day is tougher than finding a parking spot at the gym during the first week of January. Part of the appeal is just how many variations you can implement to build a well-rounded, superhero-like upper body.
Take the incline barbell bench press, for instance. According to exercise scientist Mike Israetel, PhD, of Renaissance Periodization, a well-controlled incline bench press with a moderate-to-wide grip is one of the most elite and underrated exercises for growing the pecs.
"If you do this exercise with good technique, you do it with a pause, and you get stronger at it for sets of 10 to 15 for months at a time, your upper chest is likely to experience growth," he shared with Men's Journal. "That's based on all the biomechanical inference we have, and based on the experience of very many people—including myself."
A traditional bench press primarily targets the chest, front shoulders, and triceps. Setting the bench to an incline of at least 30 degrees shifts more of the workload to the upper portion of the chest. But grip width also plays a big role in which muscles are most activated. A wider grip, for instance, increases shoulder abduction, bringing the front shoulders more into the picture. That said, the chest remains the primary driver. Medium to wide grips tend to activate the pecs most effectively, allowing you to produce the most force during the lift.
How to Do Incline Wide Grip Barbell Bench Press
- Set an incline bench to about 30 to 45 degrees, lie back, and assume a grip that's wider than shoulder width on the barbell. Keep your feet planted and chest up before unracking.
- Lower the bar under control to your upper chest, keeping your elbows flared slightly out and wrists stacked over your elbows throughout the descent.
- Press the bar back up in a straight path until your arms are fully extended, and return back to the start position with control.