The problem is, the upper chest is notoriously hard to work and develop...middle and lower pecs are easy in comparison. As well, many guys tend to gravitate towards flat and decline bench work because they're a lot stronger on those movements...incline pressing just doesn't allow the same level of loading.

That leads to further lagging in the upper chest area, making your pec problem even worse.

THIS flat-bench exercise, however, is going to allow you to very effectively and directly target your UPPER pecs in addition to middle and lower...all in ONE "massive-pump", growth-inducing exercise.

All you need for this one is a flat bench, a pair of dumbbells and a wall.

Yep, a WALL.

(don't worry if you don't have a suitable wall, I'll show you how to do this one in the rack as well and with a barbell)

First, move the flat bench right up against the wall so that the end of the bench is touching it.

I'm using a pair of 95 lb dumbbells for this exercise...I would HIGHLY recommend you start much lighter the first time you do this one, to get a feel for the exercise (I tested this with half that weight first, before moving up).

And honestly, that's really the beauty of this exercise...it allows you to use heavy weight while effectively targeting the upper chest, and without having to manage getting heavy dumbbells up into position for the exercise.

Lie back then press to the top position of the dumbbell bench press.

Squeeze the dumbbells together over your face so that you're getting some tension in the pecs and you to stabilize the weights. DO NOT separate the dumbbells...they should move as ONE for best control.

Here's the fun part...allow the dumbbells to come backwards over your head, until they're resting against the wall.

DO NOT allow the dumbbells to just fall against the wall. Control their movement so you're SETTING them against the wall.

HOLD this position for 3 to 5 seconds, pushing the dumbbells up and back to maintain their position against the wall. This is the position that activates the upper pecs.

Notice the angle of my arms at the shoulder...this angle is we're going for. Holding that isometric contraction ensures full activation and tension on the upper pecs.

Another key point...DO NOT do these against a mirrored wall...just use common sense. My wall is cement, so I have no problems. Drywall should be fine as well, as long as you're able to fully control the dumbbells and not let them drop against the wall.

Now for the lower chest...

Squeeze your knees together to lock yourself onto the bench. Dig your feet into the floor as well (knees should be bent about 80 degrees so you get some traction).

Bring the dumbbells FORWARD back over your face using a partial pullover movement.

Now you're going to do a single rep of the flat bench press, just as you normally would.

Press back and repeat this cycle, alternating reps of leaning against the wall and pressing.

This exercise requires excellent control over the dumbbells, so be sure and use a weight that you're comfortable with. It's also going to deliver MASSIVE tension onto the pecs (the ENTIRE mass of the pecs) over the duration of the set.

And THAT will give you a MASSIVE growth stimulus for your whole chest, helping to balance your upper pecs with your lower pecs.

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If You Don't Have a Good Wall...

I fully realize that not everybody has a gym with a suitable wall to do this exercise on...which is why I also came up with a version done using a bar set in the power rack.

It's the exact same exercise, only instead of lowering the dumbbells back against a wall, you'll lower them back against the bar set in the rack.

The key is here is testing the height of the bar with a LIGHT weight before you move to heavier loads. You want to make sure that the dumbbells contact the bar squarely and don't roll up or down.

Also, you want to make sure your bench position is optimal. The front surface of the bar should be in line with the top of your head...basically, imagine dropping a vertical line down from the front of the bar, as if it were a wall. That's where you should set the bench in the rack.

Then perform the exercise as demonstrated above.

Get the dumbbells into the top position, keeping them pushed together.

Lower the dumbbells back against the bar. Hold and squeeze the upper chest isometrically.

Use the pullover movement to bring them back to the top position.

Then come down to the bottom of the press.

Press back up then repeat, alternating each movement.

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Using a Barbell...

If you'd prefer to use a barbell for this exercise, you absolutely can...however, after testing, I found it to be somewhat less effective than the dumbbell version.

The barbell stabilizes the weight FOR you during the movement. With dumbbells, you have to consciously push them together throughout the backwards movement and during the isometric hold.

When you use a barbell, the triceps will tend to take over the hold, unless you REALLY focus on actively squeezing the chest.

In addition, because the arms are out wider, you won't get as complete of a pec contraction during the backwards isometric hold.

And finally, I also found that the knurling (rough parts) on the bar tended to "grip" onto the rails of the rack, taking some of the stress off the isometric hold portion of the exercise.

In other words, it'll work...just not as well as the dumbbell versions (with the wall version being the MOST effective).

Unrack the bar, then get into the top start position.

Move the bar backwards and press it solidly against the uprights of the rack and hold.

Bring the bar back to the top position.

Then come down into the bottom of the press.

Repeat the sequence, alternating reps of each portion.

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Conclusion...

If you want COMPLETE chest development, from top to bottom, you need to focus on the upper chest as a priority.

And if inclines aren't doing the trick for you, it's time try something completely different...(and more effective!).

This exercise, with the backwards-pressing "incline" isometric on every single rep will allow you to directly target the upper chest while using loads similar to what you'd use for a FLAT bench press.

It's the perfect storm of tension that will take your chest development to MASSIVE new levels.

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Want More Insane Chest Exercises Like This?

Then you need my book "The Best Chest Exercises You've Never Heard Of"

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