Flat bench press can be an excellent breast builder, but it targets primarily the sternum head of Pec major – the mid / lower fibers of your chest. So if you never change the angle of your bench, the upper chest often stays flat.
What do you do then? Naturally rises. However, some research shows that an incline does not amount to much, and some lifters no longer feel their upper chest on an incline.
Fortunately, a recent study examined activation of the breast at different points within different angles. The researchers noted significant activation of the upper chest with the pitch bench, especially in the second quarter of the elevator. (1
To really hit the upper chest, not only the angle is important, but also the range of motion. You can do this with Method 1.5.
- Lower the rod to your chest.
- Press the bar halfway up and lower it again.
- Now push the bar at the very top.
This is a repeat. It is brutal and extremely effective.
Choose a weight that you can press for 12-15 reps, doing 8-10 one and a half repetitions. Three sets of them are more than enough to recruit and fatigue all those stubborn fibers. Do not be surprised how painful your chest is the next day.
Why It Works
When you use the 1.5 method on slopes, you can do a heavy, multi-jointed movement simultaneously in the full range of motion. In the range of motion where the upper pectoral muscles are most activated – the second quarter of the range Lifts – more tension is applied.
The best way to build your breast
Slam the lower and middle ribs with one movement
- Lauver, JD et al. "Influence of Bank Angle on Upper Limb Muscular Activation During Bench Press Exercise." European Journal of Sport Science., US National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/25799093.