My Top 3 Upper Chest Hacks

Summary

In this fitness video, the host discusses strategies for effectively training the upper chest, emphasizing proper form on incline bench presses. They suggest using a 30° incline without arching or opting for a 45° incline with significant arching to target the upper chest. The script also advises against pressing low on the chest and recommends a vertical pressing line for better leverage and pec stretch. Lastly, it introduces the reverse grip bench press as a safer and more effective alternative for upper chest engagement.

Takeaways

• 📏 **Proper Arching**: To effectively target the upper chest during incline presses, ensure your chin is higher than your upper chest to avoid turning the exercise into a flat press.
• 🔍 **Angle Analysis**: A 30° incline bench press is ideal for upper chest development if done with a flat back and without excessive tightness.
• 💺 **Bench Convenience**: Gym-goers often default to the most convenient option, which is typically a 45° incline bench, rather than the optimal 30°.
• 📱 **Use a Leveling App**: To ensure the correct incline angle, use a leveling app to check the bench's angle because many preset stations are inaccurate.
• 🤸‍♂️ **Arching Benefits**: Arching pre-stretches the pecs, enhances stability, and standardizes form, making it a safer way to incline press.
• 🚫 **Avoid Flaring Elbows**: When pressing on an incline, avoid flaring out your elbows excessively; instead, aim to press with a more vertical line.
• 📉 **Higher Pressing**: Pressing higher up on the chest, towards the clavicle, is more beneficial for upper chest development compared to pressing low.
• 🏋️‍♂️ **Reverse Grip Variation**: The reverse grip bench press engages the upper chest more and is safer on the shoulders, making it a valuable variation.
• 🔄 **Change of Angle**: To prevent shoulder overuse, consider changing the angle of your presses, such as incorporating reverse grip for variety.
• 🏆 **Golden Era Wisdom**: The upper chest biasing technique used in incline pressing was intuitively discovered by bodybuilders of the past, emphasizing the effectiveness of this method.

Q & A

What is the main focus of the video?

The video focuses on providing strategies to effectively train the upper chest area during incline bench press exercises.

Why is it important to keep the chin higher than the upper chest during incline bench press?

Keeping the chin higher than the upper chest ensures that the exercise targets the upper chest rather than mimicking a flat bench press, which is crucial for isolating the upper chest muscles.

What is the recommended incline angle for effectively targeting the upper chest?

A 30° incline angle is recommended as it is considered the sweet spot for effectively targeting the upper chest.

Why might someone prefer a 45° incline bench press over a 30° incline?

Some people might prefer a 45° incline bench press because it might be more convenient or accessible in their gym setup, and they can compensate by arching to achieve a similar effect to a 30° incline.

What is the significance of using a leveling app when setting up the incline bench?

Using a leveling app ensures that the bench is set at the correct angle, preventing underestimation or overestimation of the incline, which can affect the effectiveness of the exercise.

How does arching during incline bench press affect the stretch and engagement of the pectoral muscles?

Arching during the incline bench press pre-stretches the pecs, allowing for better muscle engagement and a more effective stretch in the bottom part of the movement.

What is the 'Guillotine' style mentioned in the video and how does it relate to incline bench press?

The 'Guillotine' style refers to pressing the barbell higher up on the chest, closer to the clavicle, which is said to enhance the stretch and contraction of the upper chest muscles during incline bench press.

Why is the reverse grip bench press suggested as a way to increase upper chest involvement?

The reverse grip bench press forces the lifter into an external rotation, which locks the elbows in and biases the upper chest more, leading to increased activation of the pectoral muscles.

How does the reverse grip bench press affect shoulder safety?

The reverse grip bench press is considered safer for the shoulders as it reduces the strain on the rotator cuff and allows for a more secure grip, which can be beneficial for those with shoulder issues.

What is the 'RTO' mentioned in the video and how does it relate to chest training?

RTO stands for 'Reverse, Tuck, Open' and refers to a variation of dips that emphasizes the upper chest by altering the hand position and movement, providing a different angle of stimulation.

Why is it suggested to avoid pressing the barbell low on the chest during incline bench press?

Pressing the barbell low on the chest during incline bench press can reduce the stretch on the pectoral muscles and create worse leverages, making it less effective for targeting the upper chest.