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…]
New Method for “Hulk-like” Upper-Chest Mass
I’ve mentioned how incline presses, with a barbell or dumbbells, aren’t efficient at building upper-pec mass.
That’s because the active levers, the upper arms, move toward your chin as you press. They should move toward the insertion of the pecs, the sternum… [Read more…]
Incline Flyes for Upper-Chest Size? (study)
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…]
Incline Press Worthless for Chest Mass?
Q: In your early ebooks, you include the incline press for upper-pec development. Doug Brignole continues to say it’s worthless for chest mass. Do you agree, or do you still include it in?
A: Damn, you’re trying to get me to play defense. But after seeing and hearing Doug’s point of view and analysis, I have to agree with him. Seems I wasted lots of time and energy on inclines—although it no doubt helped my front delts… [Read more…]
Direct/Indirect Training Split: Upper Pec Specialization
Q: The direct/indirect training split is awesome! I think my muscles have always needed more hits per week, but I followed the pros and trained each muscle only once a week. That never worked for me. The direct/indirect training split [in The 4X Mass Workout e-book] has already added new muscle to my arms and shoulders and back. My one problem area is upper chest. I’ve moved upper chest work to the front of my direct pec program. That’s helped some, but on indirect, day when I train triceps, close-grip bench presses are the indirect chest exercise. They don’t hit my upper chest, so should I do close-grip incline presses instead on triceps day?
A: Hmm, close-grip incline presses might be a solution, although we’ve never been huge fans of close grip on inclines. They can be hard on the shoulder joints. Experiment using a light poundage to see if you feel your upper chest kick in on those. There’s another solution supported by recent research that we have tried… [Read more…]