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Answered 2015-08-29 18:31:00

Incline Barbell Bench Press, or Incline Dumbbell Bench. If you are looking for serious results I recommend saturation sets. Start out with a moderate weight, for example lets say that your max on a bench press is 210lbs., start with 180lbs. and do a set of 12 reps, then add 5 more lbs. and do a set of 10 reps, continue adding 5 lb increments until you reach 210lbs., and by that time you should only be able to do 2 or 3 reps. The breakdown of sets should go as follows: 12, 10, 8, 6, 5, 4, and on the last 3 or 2. Between each set rest no more than 30 seconds. And remember this if nothing else, If it don't hurt, it don't work! Good luck!

They are called butterflies, I think. You lie on a bench and put one weight in each hand. Then put your arms straight in the air. Inside of your fists pointing towards each other. Then in one slow, controlled movement pull your arms down towards you and bend your elbows. The end position should be your hands about chest level and your elbows below the bench. Just repeat ten times. Move on to something else for about 5-10 minutes and then go back and do ten more. Move on the something else for 5-10 minutes and then go back and do ten more at least three times a week. If you need more than one exercise resubmit your question and put that you want more than one exercise.

You can do a bias upper chest work out with incline press or flies. You will still incorporate the mid and lower chest fibres. make sure the bench is at 45 degrees when you lie on it, too high and the shoulders play more of a role.

Bench press or butterflies are two good exercises. Butterflies are when you lay on a bench and hold one weight in each hand. Thumbs towards each other, facing in, pull your arms back, bending your elbows. Almost like a bench, but a little bend in the elbows. And when you go down with your arms they should go out just a bit. When you push your arms back up, the should go almost straight and push your hands together. Don't bang the weights together, but almost touch them. Repeat those about ten times, rest and then do it again. Rest and then do it again. Three reps of ten. There are lots of other exercises, I'm sure if you went to Google.com and searched there, you would find many different ones with pictures.

This is called a supine fly not a "butterfly" The pectoralis major is worked in its entirety in this exercise, (upper and lower) only by tilting the bench to a 45 degree angle may the upper chest be worked. starting off make sure that the knees are higher than the hips (use a step) as this will take any arch out of your lower back. Slight bend in the arms, fingers pointing towards one another arms recede to in line with the shoulders hold for one second and pull from both sides simultaneously.

It's not possible to solely isolate only the upper section of the chest, your pectoralis muscle will stretch itself totally no matter what, for example, its like taking a rubber band and trying to just tense one end of it, it wont work; good thing the human body is just a little different. Some lifters, because of my explanation before, believe that there is no point in trying to build the upper pec because it works like a "rubber band", however let us explore other options, as some lifters also agree that incline chest movements help to increase mass on the upper chest.

In that case work on Incline Barbell or Dumbbell Press, or even Incline dumbbell flies.

Try to work at reps of 5-8 for a good combination of strength and hypertrophy (size).

if you want to build some serious mass do flat barbell presses with micro sets with heavy weights

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