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The chest (next to the arms) is one of the most desired muscle groups to build. The chest can also be the most stubborn, tricky, muscle group to build. This is because, genetically, some body types more naturally develop muscle in this area. But, don’t worry, I have a trick for you!
In this video, I share the superset that has helped both myself and my clients to push past plateaus in upper chest muscle building. Before I was a personal trainer myself, my own trainer introduced this method to me. And 11 years later it is still a tried and true method that I incorporate into the program of any client I have hoping to build their upper chest. So if you’re that person, sitting there, looking for tricks to build your chest – look no further – and start incorporating this superset into your chest routine. You will be happy with the results.
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Film/Video: James Morano [instagram: https://instagram.com/jamesmorano]
In this video you’re about to find the
# 1 trick into building
A great looking upper chest.
Now, a lot of exercises that we do with
chest usually emphasize
the middle of the chest but with a
strong upper chest you get that visual
effect of a big chest.
It’s really all about the upper, now I’m
sure some of you guys are doing incline
work
but this routine should break past any
plateaus
that you might be having with your chest
growth
and hopefully smash your goals with what
you’re looking for.
So we’re going to start off with a
superset, what this is going to be we’re
going to do a heavy
chest press right arms 90 degrees palms
facing towards the camera going
up and in when we’re doing the press as
we lower
our arms i want you to feel the stretch
in your chest
and when we push up I want you to
visualize that you’re pushing yourself
down into this imaginary basement okay
this is going to get the mind muscle
connection
to fire the chest on properly. A lot of
times when people are doing presses
they’re pushing through their hands and
their arms and they’re getting a lot of
triceps in there so
let’s work on that mind muscle connection
feeling that stretch
and then pushing yourself into that
imaginary basement back into the the
bench.
So we’re going to start off with a heavy
chest press
and we’re going to superset that with a
lighter dumbbell fly, all incline. The key to
incline is making sure that the bench is
45 degrees that’s on a lower incline
a big mistake that I see people doing in
the gym
is they bring the incline way too high
it starts emphasizing off the chest more
onto the anterior deltoid
which if we’re working chest why do we
want to work just our shoulders, right?
So make sure that the incline is about
45 degrees. Okay so let’s get into it
gonna start off with our heavy incline
dumbbell chest press make sure this is
on the heavier side for me I’m going to
demonstrate at 45
just to be a little lighter and
demonstrate for you guys but for your
strength it might be 60 might be 80 pounds
you might be one of those big ballers in
the gym throwing up hundreds
whatever it is that gives you a nice
8 to 12 rep range
so I’m gonna start off palm facing
towards the camera
bending down the arms 90 degrees feeling
that stretch in the chest I’m going to
push up.
I’m going to do a nice clean
8 to 12 reps or so right I’m feeling that
stretch I’m pushing my back in the bench
we want to get that mind muscle
connection not just push through our
arms. Really feel that upper chest that
collarbone area
lighten up once we get to the end
I want you to transfer from your heavy
weights to
lighter weights for the flyes so little
to no rest
we’re gonna lighten up these weights
gonna bring these down to 30. For you it
might be 20, 25 maybe it’s 45 whatever your strengths
are
go right into it knuckles facing each
other
we want to extend wide with arms start
bending the elbows
feel the stretch in the chest and I want
you to visualize squeezing that chest
together
two and so on feel that stretch squeeze
now after you get through a couple of
reps after that heavy
dumbbell incline chest press we did the
chest is going to be on fire
burning in this area right now
really feeling it keep it going
it’s all about time under tension with
the muscles.
Once you finish up should be screaming
should be burning should be agonizing
and
that my friends will help accelerate
that chest
we all do incline presses we do incline
work
but this super set is killer and back in
my bodybuilding days
this really took my chest and my
physique to a whole other level.
So that is the number one trick to
building an upper
chest a good looking upper chest hope
you guys found some value with this
until next time my friends like and
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