Build the biggest “Hood” in the “Hood”

April 12, 2013 10:21 am Published by Leave your thoughts




Behind bars the upper chest is referred to as the hood.  Let’s take a look at an exercise that can help you build the biggest “hood in the hood!” 

For decades, the incline press has been the go to exercise to build the hood (clavicular pectoralis).  Incline presses increase the muscular activity of the “hood” by about 5 % when contrasted with flat benches.  Activity in the front delts increases by about 80% percent.

A recent Canadian study showed that the reverse grip bench press activated 30% more upper pecs than the traditional pronated/overhand grip flat bench press, making this movement a valuable component of your “hood” building repertoire.

Muscle and Fitness Editor, Jim Stoppani , PhD, explains, “The reverse grip helps keep your elbows in and your upper arms parallel to your torso. Moving your arms in this manner increases the use of upper pec muscle fibers.”

Everything is bigger in Texas! Not surprisingly, two of the  largest “hoods” I have ever personally seen hailed from the Lone Star State, 1990s powerlifting/bench press champions and record holders Anthony Clark and Jim Voronin.  Both set records with a reverse grip style bench press.

Here is a cluster routine to maximize “hood” Development with the reverse grip bench Press

  • Week 1 do 60 % of your “regular” bench press max for 3 reps rest 25 seconds, repeat this for 5 minute, last set do as many reps as possible, stopping one shy of failure.
  • Week 1 do 60 % of your “regular” bench press max for 4 reps rest 25 seconds, repeat this for 5 minute, last set do as many reps as possible, stopping one shy of failure.
  • Week 1 do 60 % of your “regular” bench press max for 5 reps rest 25 seconds, repeat this for 5 minute, last set do as many reps as possible, stopping one shy of failure.

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This post was written by JoshStrength

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