What's going on Nation? I'm Scott from Muscularstrength.com and in today's video
I'm gonna share with you an advanced training technique to help you guys place a bit more emphasis on your upper chest if your upper
Chest growth is lagging and if you try this technique in the gym, and it starts to work
Make sure you come back and tap that like button and if it don't work well
I guess you guys can go subscribe to some other channel. Just kidding. It's gonna work
But before we get started make sure you tap that
Subscribe button and obviously to make sure you don't miss any future video uploads from me
Make sure your notification settings are set from occasional to all. All right guys, so there's a few different things
I'm gonna explain here
But then I move through it quite quickly so you can get right to training because that's why you guys come to my channel
I cut right through the BS and I get to the tips
First things first. This is gonna be a superset of two different exercises
I'm going to be incorporating principles of overloading and volume into this superset
Which also means that because we're doing a lot more work in this one set here
We're gonna be resting a bit longer to make up for that
So normally I rest like sixty Seconds to ninety seconds in between my sets
But because we're doing a lot more work
We're gonna be resting about two to three minutes between sets. The first thing you have to know is we're gonna be combining
It's not a flat bench press it's a 20 percent incline bench
with a full incline bench now the reason why we're starting
With the 20 percent is if you guys remember correctly from my video 67 percent faster chest growth
By placing the plate underneath here
What we're doing is we're raising the bench up just enough so that we're not
completely flat where we feel a lot more
Triceps coming into the movement and we're also not at a complete incline where we feel a bit more
Shoulders coming to the movement in my opinion this places you at the optimal level to really activate the entire pectoralis major
Now the pectoralis major is divided into two heads
You have the sternal costal head and you have the clavicular head now with this workout
It's going to do is for the first exercise. You're going to overload as heavy as you possibly can for 6 to 8 repetitions
Basically trying to fatigue the entire pectoralis major. All right
Any exercise that you do for chest is gonna activate both heads
This is gonna place a lot of overload on both of them at the same time
And then after we overload as heavy as we can
We're gonna attack the upper portion or place more emphasis on the upper portion of the chest with a lot of volume
Doing some burn sets and I'll go over that in one second
So a lot of people I feel like have a hard time
building muscle in their upper chest because when they do an incline
The shoulders do tend to take over and if you have poor mind muscle connection
And you're not used to really feeling where you're supposed to feel it when you do exercises
Doing something that you're already used to like a flat bench to get that overall activation is gonna improve your mind muscle connection
So that when you move into the next exercise that area is already kind of lit up
Your brain is already sending signals to those muscles to activate and you can take advantage of that in the next exercise
To try to place a bit more emphasis on that upper portion
So what its gonna look like is something like this you guys are gonna go as heavy as you possibly can
All right, you're gonna roll back
I suggest using my trick if you didn't watch my video on how to do my trick to pick up and dump heavy dumbbells
Make sure you check it out
But tuck those elbows in arch your back shoulders packed all the way down
All the way up as heavy as you possibly can for 6 to 8 repetitions
and if you don't have anybody to spot you and you get stuck just turn your elbows in and
Then dump and then as soon as you finish six to eight repetitions
You're gonna come over here
And you're gonna raise it up to an incline now depending on the bench that you use make sure it's not
Too much of an incline because if it looks like this you're basically turning it into a shoulder press so make sure the incline
Isn't too high. Make sure it's just right for chest
And then what you're gonna do is a burn set and a burn set is basically a glorified
drop set that I invented way back in like 2009 for those of you guys who remember my original workouts and
What you're gonna do is drop the weight twice. All right. So now go as heavy as you can
Roll back, and now that we're doing incline, we're still activating the entire pectoralis major
We're placing a bit more emphasis on the clavicular head or the upper portion of the chest
All the way up all the way down
Same form, but now we're doing eight to ten repetitions
What we're doing is we're putting more volume into the workout after we just got done
Overloading as soon as you get 8 to 10 repetitions, you're gonna drop the weight usually by like 15 to 20 pounds
roll back
Eight to ten reps all the way up all the way down
and
then you're gonna drop the weight one more time for the final burn and at this point usually you have like 15s or 20s
maybe sometimes even 10s if you're really tired all the way up all the
way down and then the pump at this point is gonna be absolutely
Insane and that's one set and then I want you guys to complete six to eight sets of this and then that is it
For your chest workout and you have to understand you're doing two exercises at once and then you're also doing a burn set
It's a lot of volume there and that burn set alone
You can do about 30 repetitions if you hit 10 every single time, okay?
So in reality
You're doing more than eight sets because you're combining two exercises and all the burns themselves
If you want to get this chest workout a shot
Incorporated into your week twice a week if you guys that have a lagging body part
You have a train it multiple times a week to take advantage of multiple growth periods
And again, it might seem like a simple workout to you because you're only doing six to eight sets
I guarantee if you do this twice a week
You were gonna start to see results
Also, keep in mind if you want to train a muscle a few times a week. You need to hit it just hard enough
so that you can hit it again a few days later too many of you guys go to the gym and you absolutely
annihilate your chest
Let's say on Monday to the point to where you can't even touch it until a following week because you're too sore
You don't want to be like that if you're getting to that point in your workouts, I wouldn't say it's overtraining but you're training
too hard to the point where you can't take advantage of the most important thing which is multiple growth periods throughout the week and
Remember, it's overall volume over time that's gonna build muscle not just beating the hell out of it on one day
So be sure to give this workout of try in your next chest day and then after you do it
Comment below and let me know how you feel. Hope you guys have a great day
And as always more good stuff coming soon. See you guys.
If you guys like my tip of placing the plate under the bench for a bit more chest activation
Then you're gonna love the entire
67% series and you can watch all the videos by clicking the playlist link over here
They're all tips that you can take and implement in your current workouts right now. Pretty much no matter what you're doing
So make sure you take a look
And for those of you looking for a full 12 week programs to help take you to the next level
Click the link below download my app and try any of my muscle building workout programs. I'll see you there