The flat bench press is an exercise shunned by many, who see it as less-effective than inclines for developing their upper pecs. However, with a simple twist, this traditional lift can deliver big-time results for a monster-sized chest

By using a reverse grip (where your palms are facing towards you), you can actually develop the upper chest more significantly than with the incline bench and incline DB press. Canadian scientists found that when experienced lifters performed the reverse-grip bench press, the muscle activity of their upper pecs was 30% greater than when they did the bench press with a standard overhand grip.

How to do it:

  • Lay down on your back with your feet firmly planted on the floor.
  • Grasp the bar with an underhand grip (palms facing your face) with a hands wider than shoulder width grip.
  • Slowly lower the bar straight down to the middle of your chest. Don’t let the bar touch your chest.
  • Pause, and then slowly raise the bar back up. Do not lock your elbows out or rest at the top. Go straight back into your next rep.

Mehmet Edip is an internationally published fitness model, writer, actor and competitive athlete: Be sure to follow him on Facebook.