The upper chest is one of the hardest areas
of the body to build...on par with calves, in
my opinion. And if you have a stubborn upper
chest, you know exactly what I'm talking about.

So today, we're going to ATTACK the upper chest with a
specialized training technique called the Triple Add Set.

The Triple Add Set is one of my favorite techniques for
targeting EVERY major muscle fiber type in one set...Type 1
(endurance), Type 2a (greater hypertrophy potential) and
Type 2b (explosive, short-duration, powerful fibers).

In a "normal" Triple Add Set, I start with a very high rep, light
weight set to target the Type 1 fibers (e.g. 30+ reps).

Then immediately increase the weight and perform a set to
target the Type 2a fibers (about 6 to 8 reps, focusing on
muscle tension).

Finally, there is a third increase in weight, with a rep range
goal of 1 to 3 reps. This last set should be done with
power and explosiveness.

Now, if you think this sounds backwards and that you
should work the explosive fibers first, the answer is yes...
in a "normal" workout, that is absolutely how I would
recommend structuring it (explosive first, hypertrophy
second, endurance third).

However, with Triple Add Sets, I find this reverse approach
actually increases muscle fiber activation by purposefully
fatiguing the "assisting" muscle fibers first. By the time
you're on the final part, it's going to be pretty much ONLY
the type 2b fibers that have any ability to contract against
the high resistance.

In THIS version of the Triple Add Set, instead of increasing
the weight (which can be a bit of a chore, especially when
using a barbell exercise), we will instead be increasing the
range of motion.

You'll start with a very short, partial range of motion...your
leverage will be good and you'll be able to get a lot of reps
with even a relatively moderate to heavy load.





Then we take a short break (10 seconds) then immediately
do a HALF range of motion (in the stronger portion of the
range, stopping just above the sticking point of the exercise).

This part of the set will focus on muscle tension and allow for
about 6 to 8 reps or so. Then take 10 seconds rest again.





The final part is FULL range of motion for 1 to 3 reps, using
a powerful movement to activate the Type 2b fibers.





You'll notice I'm using the power rack for a "bottom start"
setup here. I find this to be more effective than the standard
"top start" incline bench press because it allows me to
reset my body position at the bottom of every rep.

This reset is EXTREMELY important when doing incline
bench press for making the fibers of the extreme upper pec
area work because in the course of the rep, as you
press to the top, your shoulder blades will protract (which
means "come forward"), flattening out the chest.

In a normal press, you don't have a chance to retract them
again (which means resetting them, pinching them together
behind your back).

This retracted position is CRITICAL for upper pec fiber
activation. If the chest flattens out, the majority of the tension
goes onto the anterior delts. If you have a hard developing
your upper chest and/or you get nothing out of inclines, try
this technique. It WORKS.

Now, when you're using this Triple Add Set technique,
because you'll be using partial range of motion, you actually
won't be able to reset yourself on every rep...just on the last
part of the set. Just keep that shoulder retraction point in
mind as you're doing the reps on the first two parts.

In addition to the position reset, using the bottom start power
rack method allows you to start the movement from a few
inches above the chest. Going below this point, while
technically being "full range of motion," actually does very
little for building the upper chest. It's primarily shoulders at
that point and it can actually put a lot of stress on the shoulder
joints.

Just fyi, if you use this technique, you'll likely have the
"range of motion" police on your case... ;). Just tell them
you're focusing on the "useful" range of motion of the exercise
for maximum muscle development and minimum joint stress.

I would recommend doing this technique for 2 to 3 total Triple
Add Sets.

It's extremely effective and, as a side effect, is going to force
tremendous blood flow into the target area (upper chest),
which is PERFECT for developing that stubborn portion of
the pectoral muscle.

Got the full video of the technique here for you, too, on my
YouTube channel