Quote (Decarnate @ 26 Apr 2022 02:33)
I've heard from a few sources that reverse grip on bench is superior for targeting upper chest but never bothered to really look into it as its pretty awkward if you're not used to it. Maybe worth looking into.
Idk, I think upper chest has largely to do with genetics and any pressing variation that supposedly targets it more/better is marginal at best.
This is true based on surface EMG data, which is a proxy measure for muscle activation. That doesn't mean it would lead to more muscle growth, because there is a myriad of things that have to happen downstream. It's also likely that you can't load as much as on other exercises with this variation.
Imho, choose movements that line up well with the clavicular fibers and that you can overload. Get close to failure on incline db press and a good incline press machine. Also remember that chest is prone to a lot of soreness, so prioritize quality sets, not excess volume.