For a great chest building, the flat bench press can be very useful, but it mainly works the sternal head of the pec major. So, if you never modify your bench angle, the upper part of the chest usually remains flat.
So what should you do? Change inclinations. But some studies reveal that a new inclination doesn’t do all that much, and some lifters don’t actually observe any change on their upper chests even if they change the incline.
Fortunately, a recent study analyzed chest activation at different points within the performance of various angles of pressing. I was found a meaningful upper chest activation with the incline bench especially in the second part of the lift.
So, to truly hit the upper chest, the angle is not the only one that matters, but also the range of motion. You can do this by practicing the following program.
1. Lower the bar to your chest;
2. Push the bar halfway up and lower it down;
3. Push the bar all the way up.
4. Finish the rep.
Pick a weight that you can incline press for 12-15 reps and do 8-10 one-and-a-half reps with it. Three sets will be sufficient to obtain those fibers and fatigue them. You will be shocked by how sore your chest will be the next day.
Implementing this workout program enables you to deliver a heavy multi-joint movement in its full extent of motion while at the same time putting more pressure in the range of motion where the upper pecs stimulate the most, that means the second quarter of the lift.