The Fastest Way To Build A MASSIVE Upper Chest! (We Were WRONG)
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Date: 2025-05-16
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Comments and reviews: 20
EroNekoSan
One thing I noticed early on when I started lifting was how the bench angle never seemed to match what people were actually trying to target. Our backs naturally archsome more than othersso the part of your chest that ends up perpendicular to gravity isn’t really aligned with the bench. In other words, the bench angle doesn’t equal your chest angle.
On a flat bench, it’s mostly your lower chest doing the work. If you want to hit the middle, you need some incline. For upper chest, this video nails it. I’m not a big guy, so when I mentioned this to others, they just laughed. But try this: lie down in your press position and just rest a bar on your chest. Wherever it stays balancedthat’s probably the part that’s most aligned with gravity, and the one getting the most activation.
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One thing I noticed early on when I started lifting was how the bench angle never seemed to match what people were actually trying to target. Our backs naturally archsome more than othersso the part of your chest that ends up perpendicular to gravity isn’t really aligned with the bench. In other words, the bench angle doesn’t equal your chest angle.
On a flat bench, it’s mostly your lower chest doing the work. If you want to hit the middle, you need some incline. For upper chest, this video nails it. I’m not a big guy, so when I mentioned this to others, they just laughed. But try this: lie down in your press position and just rest a bar on your chest. Wherever it stays balancedthat’s probably the part that’s most aligned with gravity, and the one getting the most activation.
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buckeye4ever419
Look just train each body part 2x a week using 2-4 exercises per part with 3 sets of 8-10 reps, eat 1 gm of protein per pound of bodyweight, keep carbs low, drink a gallon a day of water, no sugar, processed foods or alcohol, sleep 7-8 hrs nightly, take high quality vitamins and minerals like zinc, magnesium, potassium and D3, creatine is great, most supplements are junk and placebos. Bodybuilding is 50% genetics, 35% training and diet and 15% roids(for pros, don't recommend taking. Cardio 2-3 times a week. Enjoy training for health, mental and physical fitness for a long happy life. 48 yrs in gym and competing in PL and BB has taught me that genes and effort can take you so far. So don't sweat what you can't change and change the things you can to make you better.
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Look just train each body part 2x a week using 2-4 exercises per part with 3 sets of 8-10 reps, eat 1 gm of protein per pound of bodyweight, keep carbs low, drink a gallon a day of water, no sugar, processed foods or alcohol, sleep 7-8 hrs nightly, take high quality vitamins and minerals like zinc, magnesium, potassium and D3, creatine is great, most supplements are junk and placebos. Bodybuilding is 50% genetics, 35% training and diet and 15% roids(for pros, don't recommend taking. Cardio 2-3 times a week. Enjoy training for health, mental and physical fitness for a long happy life. 48 yrs in gym and competing in PL and BB has taught me that genes and effort can take you so far. So don't sweat what you can't change and change the things you can to make you better.
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tecc8380
Here's some shit for ya. Jacked my neck doing flooring, clamped C5/C6 and got full atrophy from neck to hip on the left side. Back to 95% after a bunch of doctors showing me they have no idea what they are doing. Surgery this, surgery that. %#&% no! I fixed myself with a little help from a chiro. No more chiro now. But my shoulder and arm was not easy to balance back out and that underhand pitch move was key in getting it back. That was one of Bruce Lee's favorite moves 'cause that motion is weaker than a tweaker. Now go play with your chesticles.
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Here's some shit for ya. Jacked my neck doing flooring, clamped C5/C6 and got full atrophy from neck to hip on the left side. Back to 95% after a bunch of doctors showing me they have no idea what they are doing. Surgery this, surgery that. %#&% no! I fixed myself with a little help from a chiro. No more chiro now. But my shoulder and arm was not easy to balance back out and that underhand pitch move was key in getting it back. That was one of Bruce Lee's favorite moves 'cause that motion is weaker than a tweaker. Now go play with your chesticles.
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tweeteee
Well ef me. Been saying this when i used to train and always got told im wrong. Always had good chest genetics and superior mind to muscle connection, so could sense / feel this. The upper pec didnt feel as big as people said, and i found doing the incline push at one notch above 45 hit the spot more, and yes stretching it with retraction wqs more effective. And even more so i found the doing the palm up flyes hit the upper pec probbaly the best.
Feel vindicated!
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Well ef me. Been saying this when i used to train and always got told im wrong. Always had good chest genetics and superior mind to muscle connection, so could sense / feel this. The upper pec didnt feel as big as people said, and i found doing the incline push at one notch above 45 hit the spot more, and yes stretching it with retraction wqs more effective. And even more so i found the doing the palm up flyes hit the upper pec probbaly the best.
Feel vindicated!
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MarkSmith-ed2in
and! MOST INCLINE BENCH RACKS. are between 45 and 60 degrees. and not 30. so someone knew what they were doing! it seems as if the scientific trend is routinely coming back to the old school methods and movements. research is great. but so are the old school results. Ryan, you are only one that make sense of both. and please spend a little more time on demonstrations. and thanks for all the great advice and videos!
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and! MOST INCLINE BENCH RACKS. are between 45 and 60 degrees. and not 30. so someone knew what they were doing! it seems as if the scientific trend is routinely coming back to the old school methods and movements. research is great. but so are the old school results. Ryan, you are only one that make sense of both. and please spend a little more time on demonstrations. and thanks for all the great advice and videos!
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romansemlitsch5348
Franco Colombo's chest is a special case. The reason he had this massive upper pectorial region and the extreme seperation between upper and lower pecks is that he had rickets as a kid.
It's the same reason Arnold Schwarzenegger has his oversized ribcage. They both suffered from vitamin D deficiency as children and were fortunate that it ended up giving them a ribcage that was advantageous for bodybuiding.
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Franco Colombo's chest is a special case. The reason he had this massive upper pectorial region and the extreme seperation between upper and lower pecks is that he had rickets as a kid.
It's the same reason Arnold Schwarzenegger has his oversized ribcage. They both suffered from vitamin D deficiency as children and were fortunate that it ended up giving them a ribcage that was advantageous for bodybuiding.
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paulburleson86
Hey bro, you little Jeff and Dr. Mike. The ball dude are the three that I watched the most and follow the most because I relate to y'all the most and because of y'all's training programs and the things that I've learned from y'all, I went from 320 lb at 6'2 to 215 lb and this is the most ripped I've ever looked in my entire life. I appreciate it my guy. Kind of wish you would do a video with those guys
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Hey bro, you little Jeff and Dr. Mike. The ball dude are the three that I watched the most and follow the most because I relate to y'all the most and because of y'all's training programs and the things that I've learned from y'all, I went from 320 lb at 6'2 to 215 lb and this is the most ripped I've ever looked in my entire life. I appreciate it my guy. Kind of wish you would do a video with those guys
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stuffbenlikes
Here's how I figure stuff out when it's not obvious. I do a movement with just one side and put my opposite hand on the muscle i'm trying to work and feel if it gets hard through the motion or not. If it gets hard, it's getting worked. And there's definitely a lot of subtle differences in the way the upper pec feels doing different movements. I figured out your scooping up thing this way.
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Here's how I figure stuff out when it's not obvious. I do a movement with just one side and put my opposite hand on the muscle i'm trying to work and feel if it gets hard through the motion or not. If it gets hard, it's getting worked. And there's definitely a lot of subtle differences in the way the upper pec feels doing different movements. I figured out your scooping up thing this way.
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alphaneuron9045
I have been bugging you to do this video. Thanks. HOWEVER, where are you getting your recommendations (60 degrees vs press) from Do the EMG studies for both clavicular and sternocostoheads, please. They are difficult to train. I've been doing all kinds of angeled cable flies/flexion to try to target these while touching with contralateral hand (poor man's EMG.
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I have been bugging you to do this video. Thanks. HOWEVER, where are you getting your recommendations (60 degrees vs press) from Do the EMG studies for both clavicular and sternocostoheads, please. They are difficult to train. I've been doing all kinds of angeled cable flies/flexion to try to target these while touching with contralateral hand (poor man's EMG.
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Freetofreet
Upper cable crossovers works 100%, actually stopped doing them as my collarbone looked like it had knuckles. Diamond pike and standard pike push ups also work the upper pec and blows them up after two sets also front delt. You will see a lot of calisthenics trainers with decent upper chest that do regular pike push ups. Similar movements.
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Upper cable crossovers works 100%, actually stopped doing them as my collarbone looked like it had knuckles. Diamond pike and standard pike push ups also work the upper pec and blows them up after two sets also front delt. You will see a lot of calisthenics trainers with decent upper chest that do regular pike push ups. Similar movements.
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blessed4789
So what you're saying at 4: 27. Almost everything you've been preaching about max chest gains by going elbows out. You're now implying that you've been overdoing it and need to include something elbows in. And fully dedicate an exercise to something that's probably the size of a flacid stretched out pecker
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So what you're saying at 4: 27. Almost everything you've been preaching about max chest gains by going elbows out. You're now implying that you've been overdoing it and need to include something elbows in. And fully dedicate an exercise to something that's probably the size of a flacid stretched out pecker
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MihailoKnezic
I watched a video one time of Arnold doing an incline bench press, setting the bar on his clavicle as it came down with a really wide grip. I thought if Arnold’s chest is so massive, maybe he’s doing it right. Been doing that exercise ever since and my upper chest is one of my strongest features now.
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I watched a video one time of Arnold doing an incline bench press, setting the bar on his clavicle as it came down with a really wide grip. I thought if Arnold’s chest is so massive, maybe he’s doing it right. Been doing that exercise ever since and my upper chest is one of my strongest features now.
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shirrok
When are people going to learn that an individual MUST train for their own PERSONAL anatomy Use the fingertips of one hand to feel your personal fiber direction and origin/insertion of the opposite side. Move O to I based on your personal fiber vector. Never use poor form, though.
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When are people going to learn that an individual MUST train for their own PERSONAL anatomy Use the fingertips of one hand to feel your personal fiber direction and origin/insertion of the opposite side. Move O to I based on your personal fiber vector. Never use poor form, though.
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papaspaulding
I think more people get most of their upper pec stimulation when training shoulders without even realising it particularly those doing a lot of pressing movements for shoulders or isolation work for front delts (something you don't really see alot of these days)
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I think more people get most of their upper pec stimulation when training shoulders without even realising it particularly those doing a lot of pressing movements for shoulders or isolation work for front delts (something you don't really see alot of these days)
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vikingslayer34
So im not going crazy. every thing you read and hear says to hit upper chest with incline bench at 30-45 degrees. I never felt a good upper chest pump doing inclines. Im gonna try keeping my elbows in and bring that backboard up to 60. Thanks Ryan!
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So im not going crazy. every thing you read and hear says to hit upper chest with incline bench at 30-45 degrees. I never felt a good upper chest pump doing inclines. Im gonna try keeping my elbows in and bring that backboard up to 60. Thanks Ryan!
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ZWAmundson
Woh. Wild. Love you're always pushing and adding RyanHumiston -- A collection of the new things you've been learning would make for a great video -- just macro view -- but also I know you need content haha. so might be best to spread it out.
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Woh. Wild. Love you're always pushing and adding RyanHumiston -- A collection of the new things you've been learning would make for a great video -- just macro view -- but also I know you need content haha. so might be best to spread it out.
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coolvinay
Man, I like your videos. They are funny as hell. But please stop making these others are wrong content and come up with something else. These 2 percent extra gains or 2 percent faster than other exercise videos aint worth the time.
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Man, I like your videos. They are funny as hell. But please stop making these others are wrong content and come up with something else. These 2 percent extra gains or 2 percent faster than other exercise videos aint worth the time.
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amason94
The more we learn about exercise and nutrition, the more I'm realizing I was doing everything right by being intuitive and just trying movements out and feeling what motions stretch and tense those fibers the most
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The more we learn about exercise and nutrition, the more I'm realizing I was doing everything right by being intuitive and just trying movements out and feeling what motions stretch and tense those fibers the most
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Ls1988i
Not even watched the video but I can tell you from experience it’s a nearly vertical incline press using a barbell or smith machine- elbows in and forward. People should know this them selves through experience
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Not even watched the video but I can tell you from experience it’s a nearly vertical incline press using a barbell or smith machine- elbows in and forward. People should know this them selves through experience
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kdlfitness6179
I first heard high incline chest press from Lee Haney and I tried it, and I will say with just working on my shoulder stability and mobility, I truly feel an awesome burn in the upper portion of my chest
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I first heard high incline chest press from Lee Haney and I tried it, and I will say with just working on my shoulder stability and mobility, I truly feel an awesome burn in the upper portion of my chest
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