If you’re looking to fill out the top of your chest, flip your grip on the bench press, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.
Performing the exercise with an underhand (also known as a reverse) grip can build more muscle in your upper pectoral region than an overhand grip—or even an incline press, which is the traditional strategy for targeting your upper chest, Gaddour says.
But if you perform the reverse-grip press on an incline bench, you’ll get the best of both worlds, he says. Gaddour demonstrates two variations that combine both of those strategies in the video above.
Related: The Anarchy Workout From Men’s Health: 2 Dumbbells, 30 Minutes, Hundreds Of Calories GONE!
Whichever variation you choose—the reverse-grip press or the Arnold chest press—switch between sets of heavier loads for fewer reps and lighter loads for higher reps for maximum gains, he says.
