Just like well developed shoulders, I feel that one reason a well developed set of upper pecs is so impressive is that, well you really do not see too many people that have upper pecs that are well developed.

To me this can be attributed to one thing, the flat bench press.

While it is true that some genetically gifted bodybuilders can develop very balanced (meaning all areas of the chest, from lower to inner to outer to upper to all areas in between) chest development from just doing flat benches, most of us, myself included, see more in the way of middle and lower pec development from doing flat benches.

Of course, some people see very little growth at all in their pecs from benching, with most of the growth coming in the form of well developed triceps and front delts—and while muscle growth is muscle growth, most people want chest growth for their benching efforts, not growth in the aforementioned body parts.

ENTER THE INCLINE PRESS

Do you know what exercise was the number one choice for most people looking to build up their upper bodies’ back-in-the-day? (the 50’s and 60’s)

If you guessed the flat bench press—you must step to the back of the line.

However, if you guessed the over head press with a barbell—go to the front of the class you are correct.

O.K.

You might be thinking, what does the over head press have to do with building a massive chest, after all I thought it was primarily a shoulder exercise.

You are correct, it is, however, just like the over head press fell out of favor, another exercise, that never quite reached a high level of use—ranks as a better over-all upper body—and chest builder than the flat bench.

The exercise I am referring to is the incline press done with a barbell or dumbbells.

Why?

Truthfully it comes down to a number of things: First, unlike the flat bench, the incline press requires stricter form which helps prevent injuries. Second, it works those all important upper pecs, which ranks up there with the most neglected of body parts. Third, the incline press carries over far greater on the athletic field than does the flat bench press.

SOME POINTS

The incline press done with either a barbell or dumbbells is a great way to build your upper chest—however please don’t be overly concerned with how much weight you can lift, especially if you haven’t tried this exercise before.

Always remember, your goal as a bodybuilder is to work your muscles (in this case the upper pecs) hard enough so that they must grow—NOT to see how much weight you can get from point A to point B.

Also, if you have any shoulder discomfort from using a barbell, try giving dumbbells a go.

THE ROUTINE

In the beginning stick with the tried-and-true 5 x 5 program (that’s five sets of five reps per set, for a total of twenty five reps) and really learn or re learn how to do the lift properly.

After you’ve got the form down—then you can worry about changing rep schemes and adding weight.

One point, the incline press requires stricter form that the flat bench, so you might have to swallow your ego a bit and go down in weight more than you’d like—but remember your muscles don’t know how much weight is on the bar.

A TIP

Lower the barbell or dumbbells slowly to your chest and then pause for a couple of seconds before pressing the bar or dumbbells back up.

You want your upper chest taking the brunt of the work, not other muscles.

NUTRITION BASICS

As good as the incline barbell or dumbbell press is for building the upper pecs not much will come from all your hard work if you are not eating correctly.

If you are looking to gain mass—combine the above exercise with other big lifts like squats, dead lifts, and bent over rows, etc.—make sure your are getting one gram of protein per pound of bodyweight (so if you weigh one hundred and fifty pounds you would take in one hundred and fifty grams of protein) from sources like, lean beef, chicken, turkey, and eggs.

Up next are plenty of high quality carbs like oatmeal (preferably steel cut oats) brown rice, yams, and a wide variety of fruits and vegetables.

Along with this take in good fats from fatty fish like sardines, nuts, seeds and a good quality fish oil supplement.

A WORD ON POST WORKOUT NUTRITION

You see ads all over the magazines touting amazing sounding products.

However, lets cut the baloney, while some of those products are great, tons of quality muscle has been built over the years with nothing but good old fashioned hard work and good quality food.

No secret ingredients, no hype.

So please if you can’t afford those expensive post-workout (or any supplements for that matter) supplements don’t worry about it, just take in a good quality meal like white meat chicken and white rice after your workout (as you don’t want to much fat and fiber in your post workout meal as this will slow absorption) and you will be fine.

CONCLUSION

Honestly, I know if you give the incline barbell or dumbbell press an honest try, not only will you be well on your way to building another part of your X Frame Physique—

You might have to buy new shirts to make room for all of your new chest size!

Until Next Time

NEVER QUIT