3 Underrated Exercises You Should Be Doing! | STOP FORGETTING THESE!

(1:31)- Incline Barbell Bench Press VS. Reverse-Grip Bench Press | WHICH BUILDS A BIGGER UPPER CHEST?
https://www.youtube.com/watch?v=Lxm_jICneM8&list=PLacPhVACI3MNwwM_EgqLrM6B69N_8uiVE&index=9&t=3s

(9:01)- How To: Dumbbell Pull-Over (Target Chest Or Lats)
https://www.youtube.com/watch?v=ZhPOEQJRzBU&index=43&list=PLacPhVACI3MNgGaNdQfNfcMyupRfSiMmQ&t=2s

*READ FULL ARTICLE WITH PHOTOS*
https://muscularstrength.com/article/Three-Underrated-Exercises-You-Should-Doing

Whether your goal is to gain muscle, shred fat or build strength, the majority of your efforts in the gym should be focused around heavy compound movements and progressive overload. That’s where 95% of your results are going to come from and I’m not here to bullshit you about “3 weird exercises you’ve never heard before” that probably won’t make any difference in your overall physique. Instead, I want to address 3 MAJOR compound movements that are often underutilized and will help you not only build size and strength but can also correct muscle imbalances and prevent injuries.

Exercise #1: Reverse-Grip Barbell Bench Press
The upper chest is usually a stubborn area to grow for a lot of guys and most people usually go for an incline bench press variation to try to improve this area. But is this your BEST option? The answer is no. In fact, a far superior option is the reverse barbell bench press and you can do it either on a flat or incline bench. This is because the mechanics of this exercise make it very effective at targeting the upper chest, even when you’re using the flat variation, because with your hands reversed on the barbell the focus of the resistance will shift from your front delts to your upper chest.

In fact, if you’re interested in a more in-depth comparison of why the reverse press works better than an incline press, you can check out my VERSUS video I did on this topic later! It goes over the mechanics of both exercises and clearly demonstrates which one you should be focusing on.

But the main reason why you should include this exercise in your program becomes very apparent when you examine the anatomy of the human body. Any standard-grip press, including the incline barbell press will place your shoulders in an internally rotated position which is a vulnerable position for the shoulder joint. Especially if you’re not retracting your scapula before the start of every set. Even with proper form, it can still become an issue when lifting super heavy weight if your form begins to break down.

But with the reverse-grip bench press, your shoulders are externally rotated which is a far superior position to be in when benching. This means joints are more open and less cramped up which greatly reduces the chance for shoulder impingement or an ACL injury.

So, if you can perform an exercise like the reverse-grip bench press which is more effective than the incline bench press, but with less risk for injury, why wouldn’t you do it?

Now I want to go over proper form. The set-up is the same as for a regular bench press. Make sure your shoulder blades are retracted, and that you are keeping them down and back. When you lay back, only have half of your body on the bench, and then slide your way up to really retract and squeeze your shoulder blades tight together.

Keep a slight arch in your back, point your knees out, and squeeze your glutes and core tight. You’re then going to grab the barbell OUTSIDE of shoulder width. Your palms should be facing your face when you grip the bar, and you can then un-rack the weight. Bring it down to just below the bottom of your chest*, and then press it back up to the starting position. Keep in mind that the bar should ALWAYS travel in a straight line (do not bring it over your shoulders), and if you experience wrist pain, make sure you are twisting your elbows IN, and not letting them flare out.

*NOTE: The form remains the same if you do a reverse grip press on an incline bench, however, the bar will come just above the bottom of your chest.

Add To Your Next CHEST WORKOUT!
4 sets: 6 – 8 reps
I personally like to do this FIRST or SECOND in my routine

Also, I know some of you are going to ask if you can use dumbbells for this movement and to be honest I would stay away from them.

*CONTINUE READING HERE*
https://muscularstrength.com/article/Three-Underrated-Exercises-You-Should-Doing

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