1. Alykhan - Fitness Breakout
    February 27, 2011 @ 7:41 am


    Incline squeeze press is probably my favorite chest exercise also. You really feel this in the upper chest. I also like wide-grip pushups. Chest is always an area I’ve always struggled to build, so these days, I focus almost exclusively on these upper chest exercises and have given up on traditional chest exercises such as flat bench. Great post.



    • Kevin - Fitness B&W
      February 28, 2011 @ 1:29 pm

      Thanks Alykhan! It seems that developing the chest is either fairly easy or fairly difficult for a lot of people I know… not too many in between. Either way, sounds like you’re on track – wide-grip pushups are definitely awesome for targeting the pecs and teaching your body the mind to muscle connection.


  2. The Underwear Body
    March 13, 2011 @ 4:45 am

    Great message!

    Way too many guys are flat bench addicts and this kind of thing can just make you look a bit bloated, and in t-shirts you can just look like a fat guy! It also takes away from the lean wide shouldered look that really turns heads. Since I started focusing on my upper and outer pecs I have a much better look



  3. Shahrukh Siraj
    July 8, 2012 @ 3:32 pm

    hey please help me!! 1st of all what is 80% of the original weight? Well i’m shahrukh from India. I’m doing gym past 1.5 yrs, the results are good but i get disappointed when i see my chest 🙁
    My chest is very rounded (lower chest) not square as it should be, lots of muscle on lower chest, it looks absurd to me. My question is: what all sets should I do? I do 1. Incline Barbell press 2. Inc. DB press 3. Inc. DB rotating press 4. Inc. DB Fly 5. Decline Fly 6. Butterfly 7. Cable crossovers and sometimes pullover in the last. I do 3 sets of more than 10 reps each.
    Note: I do chest once in a month
    I want a perfect chest. Please do reply!!
    Thank You


  4. J-Lon
    December 19, 2012 @ 11:12 pm

    I’m gonna focus on various incline movements for the next 2-3 months and compare pics from before and after. I’ll let you guys know about my chest progress. I used to f*** chest day now my progress has been declining lately I gotta get my chest game back up! It starts now. THB Train Hard Boys


  5. Peter
    January 19, 2013 @ 8:23 am


    I started working out 3 months ago and I find it quite difficult to build that square looking chest. I heard people say that not everybody can achieve that line in the middle, when the right side and left side of your pecs actually meet. I see beginners in my gym that already have some muscle in that middle (inner) area, they only need to develope that muscle. However in my case I have a clear gap in that area, in the middle area I can fit my thumb in there. My question is, will I be able to develop that square chest, will my pecs start expanding towards the middle eventually? I am currently focusing on flyes (incline, decline) and peck decks. Any suggestions?



  6. Steve
    May 19, 2013 @ 7:40 am

    Hey, I’ve been working out for many years now, and I have a big chest, not bad, but not square like I am starting to want. Actually, I haven’t done much cardio in all my time exercising. I get winded after a basketball game, whereas everybody else is only sweating.. Maybe I just have a bit too much body fat, and need to do some hardcore running along with the need to focus more on my upper chest exercises… Good post.


  7. Ole
    May 22, 2013 @ 1:45 pm

    Thanks for this article! Been following your advice for a while now and I’m starting to see positive results in my pecs. Still got some man tits to get rid of, but getting there!

    – Greetings from Norway


  8. Ross
    August 16, 2013 @ 8:38 am


    Can somebody advise when to start increasing the weight on each exercise please


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