Supinated Grip Bench Press

Supinated Grip Bench Press⭕️

What exercise variations can we use to target the clavicular head of the pectoralis major (basically the upper pecs) if we don’t have access to an incline bench ? ⁣
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A great variation can be the supinated grip bench press! I personally like this exercise because it’s versatile and it can be performed on a flat surface (so if you don’t have access to incline benches. you can still try this out!)⁣
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And if you already bench.. it’s fairly easy to get used to!⁣
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Based on EMG data, a supinated grip can result in an increased activity for the biceps brachii and the clavicular portion of the pectoralis major. [1]⁣
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How to do it ? ⁣
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Get on a flat bench and select your grip based on comfortability with the movement. Generally, your regular bench grip will work fine but don’t be scared to experiment with different ones!⁣
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Have the barbell rest on your palms (directly perpendicular to your elbows) as you press in order to maximize the efficiency of the movement and have a better force transfer from the elbow up! ⁣
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Load it up. While it’s a fairly unpopular exercise, this one too can be loaded with heavy weights!⁣