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Why No Inclines for Upper-Chest Mass?

Illustration of pectoral muscle fibers and more

Q: I’ve always had stubborn upper pecs. I think that’s how it is for most bodybuilders. I’ve seen that you don’t recommend incline presses, which puzzles me. I use that as the first exercise in my chest workout. Can you explain your thinking? [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, ideal chest exercise, upper chest, upper pecs

Upper-Chest Mass Effects

Jonathan doing incline dumbbell flyes

A couple of newsletters back, I mentioned that trainees who don’t need to emphasize chest mass could delete the dumbbells flyes from this full-POF chest routine: [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, chest workout, ideal chest exercise, POF, positions of flexion

Combo Mass Moves: Stretch + Contraction

Steve demonstrating new POF moves for chest

Q: The full POF chest routine in The Ultimate-Mass Exercise Guide [pictured below] has been giving me a deep pec ache and pump. I like it a lot, but I’m thinking that maybe it can be shortened. I feel you don’t really need dumbbell flyes because cable flyes train both stretch and contraction. Do you think using only cable presses and cable flyes is more efficient? [Read more…]

Filed Under: X Files Tagged With: contraction, ideal chest exercise, mass moves, POF

Ultimate POF Chest-Building Workout, Part 2

Steve demonstrating cable chest press from the side

We’ve been discussing the redefined Positions-of-Flexion method. It used to be midrange, stretch, and contracted—three unique exercises with specific parameters.

The new POF is… [Read more…]

Filed Under: X Files Tagged With: best chest exercise, ideal chest exercise, ideal exercises, POF, ultimate chest exercise

Quick Tip for Chest Mass

Steve demonstrating cable chest press from the side

From Old Man, Young Muscle you’ve seen why the dumbbell decline press or the cable chest press is best for maximum pec-fiber activation…

You get independent movement of both levers—your arms—which diffuses bilateral deficit. What the heck is that? [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, ideal chest exercise

Dips: Your Ideal Chest Move?

Woman using a dip machine

In the previous newsletter, we were discussing commercial-gym alternatives to the “standard” ideal exercises, which are dumbbell decline presses and cable chest presses… [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, ideal chest exercise

Why Press to Mass Up Your Chest?

Steve demonstrating close-grip bench pushups

Q: You said that most of Doug Brignole’s ideal exercises are isolation, but that he considers the dumbbell decline press for chest his ideal. Why? Isn’t the more isolated decline flye just as good or better since triceps aren’t involved? [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, chest workout, ideal chest exercise

Dips Ideal for Chest Stretch/Mass?

Demo of dips in the stretched-pec position

Q: With the past few newsletters, you really hit it out of the park. Since using stretch exercises and Speed Sets on selected exercise, [as in the [OMYM] workouts], I’ve increased my muscle size considerably. Now, with your dissection of the study on stretch partials, I think those will give me more new gains. My question is, Do you consider parallel-bar dips a good stretch move for chest? [Read more…]

Filed Under: X Files Tagged With: best chest, chest exercises, chest workout, ideal chest exercise, pecs

Incline Flyes for Upper-Chest Size? (study)

Joesthetic showing impressive upper pec muscle fibers

Q: In a recent newsletter, you showed a photo of incline flyes. I know you’re not a fan of incline presses, but do you still think incline flyes are valuable for some upper-pec mass?

A: I do, but at a low angle—around 30 degrees.

Trebs, et al. found moving higher to 45 degrees activates way too much front deltoid. [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, chest workout, ideal chest exercise, pecs, upper chest, upper pecs

Best Chest Press (new details)

Jonathan doing decline presses in a Smith machine

In Old Man, Young Muscle and this newsletter I’ve explained why the dumbbell decline press is better than a barbell bench press for chest development…

To review, two of the biggest reasons are… [Read more…]

Filed Under: X Files Tagged With: best chest exercise, chest exercises, ideal chest exercise

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