## Boost Your Chest Day Gains with This Bench Press Variation, According to Bodybuilding Coach Eugene Teo
In a new YouTube video, bodybuilding coach Eugene Teo shares a bench press variation that can significantly enhance your chest day gains. By simply changing your hand positioning on the bar, you can unlock new potential for muscle growth and strength.
### The Underhand Grip for Greater Strength
If your goal is to increase the amount of weight you can lift and achieve a personal record (PR), sticking with the overhand grip is recommended. However, if you aim to build greater strength, Teo suggests switching to an underhand grip.
– The underhand grip naturally tucks your elbows in, allowing for more range of motion, stability, and strength on all your presses.
– This grip position creates a longer low-to-high bar path, effectively engaging the upper chest more fully compared to the overhand grip.
– Research supports the theory that the underhand grip activates the upper chest to a greater extent.
### Comfort and Advanced Option
Teo notes that the underhand grip can be more comfortable for individuals experiencing shoulder pain during the bench press. However, it is considered a more advanced option. Beginners are advised to start with the overhand grip.
– The bar should rest on your palm at a slight angle, with your wrists not extended too far back.
– Different amounts of pressure will be placed on your wrists for radial and ulnar deviation, which can help identify areas of weakness and improve overall wrist strength.
### Technique and Benefits
Although you may be placing less weight on the bar, the underhand grip variation is not easier. Teo explains how he has incorporated this lift into his chest workout over the past year to develop his pecs and focus on correct form and wrist strength.
– By lifting lighter weights, you can concentrate on achieving the correct technique and form without risking injury.
– This variation challenges your technique and forces you to build up your wrist strength on every rep.
### About the Author
Philip Ellis is a freelance writer and journalist from the United Kingdom. He covers a range of topics including pop culture, relationships, and LGBTQ+ issues. His work has been featured in GQ, Teen Vogue, Man Repeller, and MTV.
*Image source: [Men’s Health](https://www.menshealth.com/fitness/a42654660/underrated-exercises-muscle-growth-bodybuilding-coach-eugene-teo/)*