This is so true. During my first couple years of really going hard in the gym I’ve managed to develop great lower pecs because of always cueing “chest up and arch your back”. Now I’m having to relearn to press without arching so much to get my upper pecs as good as the rest of it. Great content man!
I find, personally, that I feel upper chest a whole lot more on lo-to-hi cable flies. Pressing movements always feel mid and lower on me no matter what my torso or arm angle. In fact, I’ve seen my chest grow more all-around on intense, deep stretch flies compared to any pressing movement. I encourage anyone never to get hung up on a particular movement if ur not feeling it like u should or most making progress. Find what works for u!
Some people haven’t clavicules horizontales… it change lot of things because their upper pec is more than 1/3 of all pectoral and they need to do lot more incline …
Legs up creates a flat back which eliminates the arch making it a total pec exercise my upper pecs are hit harder from flat bench flat back press than any incline. Thank You Doug Brignole RIP
It may sound like I am showing off (maybe deep down I may be, I don't know) but my upper pecs and pecs in general grown so huge with so little stimilus. But where I have a problem is joining in the lower pecs mids, yes I realize it's a result of genetic composition, but I'm stubborn and believe the tendons can grow too and we can improve that small gap there. Help us out Ben! :) do a vid about something like that and put a smile on us little kids. :))
i guess this only applies if you want just bigger upper pecs , but if you want to target the rest of the chest is better the big chest thing to strech more.Using this with flies may be beneficial
My biggest problem was my shoulders were too involved. When I did cable flys, I could feel pain in my front delts. I solved it by bringing my elbows in closer. This resulted in more squeeze on the pecs. It also meant I didn't have to do a steep incline fly. Just a slight incline was enough to target the upper pecs (as long as I didn't flare my elbows).
When arching the back and pinch back the shoulder blades, we create the greatest possible position for pressing. That's why it seems a natural position in any forward press: remove that and one feels weaker in that exercise.
Very nicely explained. I was recently reminded that pectoral muscles adduct the glenohumeral joint… and that action is best replicated by a fly exercises that cross the medial line of the body. It’s made a huge difference in my workout. And remembering the clavicular origin of the upper pec helps me with my mind muscle connection. Great video. Thx
So you said don't tilt and press your chest up do you don't accidently hit lower.. but if your in a slight incline like one notch up on the bench it should be hitting front pecs?
Im just scrolling the comments for fun before an appt, haven’t watched the video but closer-grip (roughly a thumb away from the smooth) can help hit the upper chest even on higher inclines. Having a closer grip causes the elbows to track closer to the body, which aligns the arm bone a little better with the clavicular fibers.
Seen a couple of your videos, all look very well thought out. Am recovering from prostate cancer so finding energy limited, the mind is willing but the body struggles. Getting the most returns for my limited energy is important. Ps if you get the chance please tell men to get a p s a test, caught mine early and kept me in the game. Cheers have a good weekend
Im really not a fan of arch your back on the bench press, im more of a retract your shoulder blades as my mark. There is only one kind of bench ay my gym that inclines to about a 15-20% incline and thats where i usually go to. If its not available i got a 45 degree angle but just slide down on the seat so that my angle is reduced.
depends on how it changes the relationship between the arm/ribcage. arm path also matters here. for some, it might be perfect, for others, it might be much more of a middle pec thing
I agree with this. The best bench cue I can give anyone is to arch and expand the chest as much as possible. Exaggerate. I use a gym mat on the bench to not slip, which lets me hold the position better. Here's my point: this wouldn't make sense if it wasnt't the same on incline press.
@@The_Modern_Meatheadtrue but also doesn’t the dip allow for a higher stretch in the front delts than the OHP? Not to say that we’re sure the delts grow from the stretch but it’s worth exploring.
There is a genetic component I find based on my anecdote for what it is worth, my upper pecs are well developed. While the lower portions of my pecs doesn't seem to have grown at all since I started lifting, all pec exercises I feel in my upper pecs (& upper fibers of middle pec) including flat pressing and dips. I also have upward clavicles (V shape) that might have something to do with their fiber orientation on presses. The thing is my lower chest division just seems small (non muscle size), I have what I like to call a "high chest", perhaps my sternum is short so there isn't alot of sternal fibers.
I think you really hit the mark with this medium form of content. Direct, straight to the point, but still insists nuance.
@tylerjohnson2428 really appreciate hearing that. thanks for the comment.
This is so true. During my first couple years of really going hard in the gym I’ve managed to develop great lower pecs because of always cueing “chest up and arch your back”. Now I’m having to relearn to press without arching so much to get my upper pecs as good as the rest of it. Great content man!
Hey Ben. I wanna send you some new markers.. 😊 great take aways! Added this to my list right behind my 2 muscle imbalances im trying to correct. 😂
I find, personally, that I feel upper chest a whole lot more on lo-to-hi cable flies. Pressing movements always feel mid and lower on me no matter what my torso or arm angle. In fact, I’ve seen my chest grow more all-around on intense, deep stretch flies compared to any pressing movement. I encourage anyone never to get hung up on a particular movement if ur not feeling it like u should or most making progress. Find what works for u!
awesome video. Really helpful
Always great advice from Ben
Good video on what not to do.
Should have added information on what to do as well
Some people haven’t clavicules horizontales… it change lot of things because their upper pec is more than 1/3 of all pectoral and they need to do lot more incline …
Dumbbell UCV (upper clavicular) raises / crossover raises (supine grip), or just fly crossovers.
This essentially echoes what Doug Brignole has been saying for many years, which was met with skepticism. And indeed, it is entirely correct!
Legs up creates a flat back which eliminates the arch making it a total pec exercise my upper pecs are hit harder from flat bench flat back press than any incline.
Thank You Doug Brignole RIP
Hi, big fan, just one question. If I incline more, then do a big chest, i’ll have an low incline / flat, with a big chest, isn’t it better?
Great advice. Thank you
So by your logic I should continue to use a 45 degree angle with the "big chest" cue and it'll put me in the right plane...
What do you think about pressing with an underhand grip for upper pec?
I think that works for some because it minimizes delt involvement.
It may sound like I am showing off (maybe deep down I may be, I don't know) but my upper pecs and pecs in general grown so huge with so little stimilus.
But where I have a problem is joining in the lower pecs mids, yes I realize it's a result of genetic composition, but I'm stubborn and believe the tendons can grow too and we can improve that small gap there.
Help us out Ben! :) do a vid about something like that and put a smile on us little kids. :))
i guess this only applies if you want just bigger upper pecs , but if you want to target the rest of the chest is better the big chest thing to strech more.Using this with flies may be beneficial
My biggest problem was my shoulders were too involved. When I did cable flys, I could feel pain in my front delts. I solved it by bringing my elbows in closer. This resulted in more squeeze on the pecs. It also meant I didn't have to do a steep incline fly. Just a slight incline was enough to target the upper pecs (as long as I didn't flare my elbows).
When arching the back and pinch back the shoulder blades, we create the greatest possible position for pressing. That's why it seems a natural position in any forward press: remove that and one feels weaker in that exercise.
very well explained. Thank you.
Very nicely explained. I was recently reminded that pectoral muscles adduct the glenohumeral joint… and that action is best replicated by a fly exercises that cross the medial line of the body. It’s made a huge difference in my workout. And remembering the clavicular origin of the upper pec helps me with my mind muscle connection.
Great video. Thx
thank you for the kind words! glad it helps!
So you said don't tilt and press your chest up do you don't accidently hit lower.. but if your in a slight incline like one notch up on the bench it should be hitting front pecs?
would a higher incline with a big arch give better results since you get more tension on the chest?
if you use a big arch, basically your rib cage place horizontally so it's basically a slight incline bench press
So what exactly would you recommend? Or this is just so people join
pec flyes and presses.
It means that neck press version of bench press, popularized by Vince Gironda many decades back, is actually better for upper pecs.
Are you referring to the guillotine press?
@@liquidcancer4573 yes exactly.
@@liquidcancer4573 yes
It is for me thank you so much ,sir
Sorry guys , but there is a complete book of Ben Yanes on Amazon for learn this ???
what i really like to do is 45 degree and slight arch. doing no arch / chest up is weird on my left shoulder for some reason 😂
Mistake 2 is all me lol
Is a high incline press (75 degrees) good for upper chest if you arch a lot? The arching makes the pressing angle around 45 degrees
Im just scrolling the comments for fun before an appt, haven’t watched the video but closer-grip (roughly a thumb away from the smooth) can help hit the upper chest even on higher inclines.
Having a closer grip causes the elbows to track closer to the body, which aligns the arm bone a little better with the clavicular fibers.
Well explained
thank you dave!
Seen a couple of your videos, all look very well thought out. Am recovering from prostate cancer so finding energy limited, the mind is willing but the body struggles. Getting the most returns for my limited energy is important. Ps if you get the chance please tell men to get a p s a test, caught mine early and kept me in the game. Cheers have a good weekend
@@davebuckman8841 thank you sir. im sorry to hear about that but I'm glad it sounds like you're recovering.
Im really not a fan of arch your back on the bench press, im more of a retract your shoulder blades as my mark. There is only one kind of bench ay my gym that inclines to about a 15-20% incline and thats where i usually go to. If its not available i got a 45 degree angle but just slide down on the seat so that my angle is reduced.
How about making a big chest when pressing on slight incline?
Is that make sense for upper chest ?
depends on how it changes the relationship between the arm/ribcage. arm path also matters here. for some, it might be perfect, for others, it might be much more of a middle pec thing
I agree with this. The best bench cue I can give anyone is to arch and expand the chest as much as possible. Exaggerate. I use a gym mat on the bench to not slip, which lets me hold the position better.
Here's my point: this wouldn't make sense if it wasnt't the same on incline press.
So, why not just big chest and then...adjust your arms to how they were before... Then you know best of both and shoulders in a "safer" position
dips vs ohp for front delts. which is better
OHP will be more specific
@@The_Modern_Meatheadtrue but also doesn’t the dip allow for a higher stretch in the front delts than the OHP?
Not to say that we’re sure the delts grow from the stretch but it’s worth exploring.
There is a genetic component I find based on my anecdote for what it is worth, my upper pecs are well developed.
While the lower portions of my pecs doesn't seem to have grown at all since I started lifting, all pec exercises I feel in my upper pecs (& upper fibers of middle pec) including flat pressing and dips.
I also have upward clavicles (V shape) that might have something to do with their fiber orientation on presses.
The thing is my lower chest division just seems small (non muscle size), I have what I like to call a "high chest", perhaps my sternum is short so there isn't alot of sternal fibers.
Dips will make your lower pecs balloon and make your upper body strong af bro