How to Build A Defined Chest

In this QUAH Sal, Adam, & Justin answer the question “ How do you develop the upper chest?”

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How To Do Chest Dips For A BIG Chest!

How To Incline Dumbbell Press - The Right Way! (GROW YOUR CHEST)
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“How to Develop the Upper Chest“
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[unpopularopinion]

I’ve found flat bench and incline dumbbell press to be better than incline barbell. Dumbbell allows you to close the chest and get better range of motion and size.

[rubenvaldez]

Adam, dude your point on teaching the retraction and depression of the scapula through incline press over flat chest press is fucking brilliant!

[levelupprotocol]

I saw my MOST upper chest progression during my 2 years of incarceration. The gym got closed for 4 weeks(don't ask lol) and I resorted to Push Up Protocol (25 push ups, rest for 2 mins - get to 500 at least)
My chest BLEW UP! This was after 1 year of Heavy weight lifting, incline bench, flat, cables etc. One month of Push Up Protocol, 3 days out of the week gave me unreal results. BUT, it's a gruesome workout mentally and physically to do. I would get to 700 or so and it would take me 2 hours.

[radstyle]

I actually love doing decline reverse close grip bench press. Unbelievable results you could actually feel the tendons and muscle fibers tearing down and twitching. You got to give it a try. Kind of a pain in the ass getting in and Off the Bench but once you're in there you'll be able to really smash a lot of weight and feel it the next day

[daryllndemmayah]

The variation that worked for me was BB flat, Incline DB press and Dips. Flat gets mass while the DB incline and Dips give a more aesthetic and 3D look.

[itr]

Amazing info. I have large double jointed shoulder blades. I have always had issues retracting them to set up for a big bench. I switched over to incline only, and the position helps me line up my shoulders perfectly.

[VybesAtoshi]

Great and kinda crazy to hear them saying this because I literally just in the last couple weeks, stopped doing flat bench and only do incline and overhead now at every angle, and going heavier on the incline, and the results are immediate.

[Lorenzo-gtxg]

I tried reverse grip bench press, my upper chest sore next morning. Part of my chest routine since then

[MM-ugec]

Everyone's different, but I found different variations of pushups have built up my chest more than any benching. Especially weighted and pushups with rings. My pecs have become one of my best body parts.

[zdenek]

I do barbell flat bench, OHP in strenght rep ranges. In higher rep ranges I do variations of those but those are either 45° incline as OHP variant and close grip for bench press. I also do dips and 30° incline dumbbell press as accessories with even higher rep range.

[dearolddad]

MindPump Adam said to retract my shoulders to get more into the chest during presses…. Thanks! Cause I been trying to develops mines! Anymore chest vids would be great 😁👍🏾

[Alex-ilpn]

The bench also has the most studies done about it, and there a study showed there is not much of a difference in activation in the upper chest and mid from flat to incline. Well it's a small difference, but if I'm being honest if you get a heavy bench, your upper, mid, and lower will not be small. My friend use to call me a pirate because I had a sunken chest, I can now press 405 and my chest is huge.

[balasaravanan]

I didn't know how much of the best of the best Incline Dumbbell Press is until I watched this video. Thank you very much for your help

[farhanhussain_]

What about old school pull overs? I read that it was main focus for chest development when benches were not invented

[buildthyself]

I only incline bench, maybe flat bench 3 times a month and have the most aesthetic chest of all my friends

[KnuckleHead]

I have been doing decline cause I have a bad shoulder and can’t do dips

[SplashyCannonBall]

Which incline. There are two levels. High incline and low incline. So which is best?

[PatrickMC]

surprsingly out of the three. Decline was the one that gave me significant definition and aesthetic changes, and it happened quickly. There are also some interesting studies showing greater overall benefit of decline over flat.

[paulcook]

Decline bench hit me so much more than flat or incline . If Good enough for Dorian Yates, good enough for me 😊

[princekiki]

I heard the press is also a good excercise for upper chest