Benefits: The reverse-grip bench press is a novel way to train the upper chest. A Canadian study found that the reverse grip bench press increased upper pec activation by 30 percent compared to a ...

Start by adding the close-grip bench press to your workouts as a supplement to the standard benching you already. Start with 3 sets of 8 to 10 reps, adding load as you progress.

A small change in handling can separate a successful set from an unsuccessful set. Love them or hate them, here are a few grip-changes to throw into your workout. Reverse-grip bench press: When ...

Ethier cites research that shows widening your grip by just an inch or two can boost your bench press instantly by 5-10%. This works by decreasing the range of motion of your lift, a method used ...

This is key if you're serious about how to increase your bench press.' Ethier cites research that shows widening your grip by just an inch or two can boost your bench press instantly by 5-10%.