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Frank Mikulka's Weekly Fitness Tip - 11/9/2004


I have been training consistently for a number of years. I am always looking for new movements for the changes my muscles need. A huge guy was working out his chest with a reverse-grip hand position. I asked him about the grip. He said that it hit his inner-pectorals in such a way that it’s made the difference in his chest gains. Is this true? (Lenny, Bellmore)

Let’s look at this from a scientific stand point. The fibers of the Pec–Major run mostly horizontally. Therefore the most efficient way to hit the muscle would be to have your elbows out to the side.

Using his hand position, the body is put in the Sagital Plane (shoulder flexion/extension); in simple terms the front Deltoid gets the load and the Pecs are recruiting less fiber. In other words: Greater Delt work, less Pec involvement. This guy has built his chest on doing fiber recruiting chest work, not reverse-grip pushers. And that’s the science of it!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on