My Upper Chest FINALLY Grew! Here's How.

Naturals CAN have thick upper chests with proper training. In this video, I discuss my tweaks to incline pressing and what the missing links were.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
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#upperchest #upperchestworkout #musclegain

[@archlifts947]

Alex is the definition of the upcoming platinum era for nattys

[@claytonsmechanicalworld4733]

He jumped on juice not too long ago

[@archlifts947]

@@claytonsmechanicalworld4733 nope he didnt

[@fullyawakeloyah8844]

Are you delusional?? Serious question

[@jackcastleford]

​​@@archlifts947 there's always someone making the accusation haha

[@champ5902]

​@@claytonsmechanicalworld4733 how ??? His body is obviously natty

[@unlucky_spoon4152]

Its a good day when this channel uploads

[@igee1605]

Fake ahh comment

[@mo4d-7]

@@igee1605 😂

[@HerculesFit]

💯

[@ulyssesprenapple638]

Simp

[@chiuananda5573]

​@@HerculesFit damn u jacked what's yo IG?

[@user-gk8fc6dk6s]

I truly feel the need to say congratulations Alex. I've been a long time follower (I remember the first video I saw of yours was one about weighted pull ups for big lats that somehow was even older than your first novice programs, 2015-2016 I think). I'm 24 now, but since I was 16 I've seen this channel mature and progress over the years with it's ups and downs and now it's one of the best fitness content someone can get on youtube, and I feel that I've matured along with this channel over time, and it was a great contributor to my fitness perspective in general. Saludos desde Argentina, capo! 🇦🇷

[@theprodigalson4003]

I used to not watch you ba j in the day. But I love your insights. When I hear you talk about Missing links, and connections drawn, it’s like I’ve found my kind of people.

[@kirtikishore642]

man it is so good to see are still at it, I was on bed for 6 month straight cant wait to get back in the gym now.

[@Nick-wc7ov]

It’s impressive to see how much wisdom and growth you’ve accumulated just since the start of pandemic. You’ve been putting out banger after banger with great tidbits and suggestions that are really helping me. Don’t want to keep inflating your ego, but you and GVS are the two guys I go to most for advice. Always great stuff.

[@user-dn4lg1dv5v]

I have the same issue with my elbows and it has caused me seeve elbow pain.

[@bobdarrick2628]

What’s an arch nemesis?

[@cuteminired6550]

Gvs is best guy

[@ajgrant94]

Pandemic?

[@michael.luxury]

He’s helped me with uneven shoulders / traps , Alex an absolute unit !! G fr

[@alexandreverdan1324]

Maybe the best content about upper chest I've ever watched. I really strugle to hit that damn part and will sure try these tips 👍

Alex's advices really do make a big difference in my progresses

[@jimmy7458]

Looking great Alex!

[@daltondenun858]

The cadence of this guys speech is just insane 😂 love the videos.

[@gdt19871]

Been working out for 9 months. Minimal progress on flat BB bench. And incline really. Tried incline Smith bench randomly and it's doing wonders for me, even on normal flat! I love to hear that others are doing this!

[@FitLabb]

Spot on brother! 💪 Increasing the angle by just 10-15 degrees on incline press is 💯% one of the best pieces of advice for most people. Including the dumbbell incline press & low to high single arm cable fly’s are other keys to building a stronger & bigger upper chest.

[@klw3786]

Never spit on your brother lol

[@FitLabb]

@@klw3786 😂 Oops!!! Autocorrect can be a real pain. Fixed it, thanks!

[@Skyrim279]

Could you recommend a video for the cable fly?

[@tyronechickin1180]

the hyperextending elbow compensation epiphany immediately flipped some stitches in my head thanks lol

[@williamhartman9]

Nice work Alpha, you earned it with your hard work and determination to educate yourself and others.

[@robingeveke6001]

Love the outdoor vibe

[@AlexLeonidas]

More on the way, weather is finally nice here in Canada 😎

[@rishabhjain7690]

This channel uploads makes my day

[@aeon5566]

Thanks for the tips. I personally have an underdeveloped upper chest (been that way since forever) and have to focus on upper chest specifically to have it grow. Angle, range of motion and performing the exercise correctly is key. I was only doing upper chest once a week before, but are now focussing twice per week and thinking of adding it to my third day as well just for extra focus. I'm working out 3-4 days a week. Would like to do more, but I'm 45, my body really is having a hard time adjusting and recovering. So to avoid injury I try to be careful and not overdo it. Got a severe back injury two weeks ago that is now slowly on the mend.

[@keelanenns4548]

Alex, that has got to be the most badass thumbnail you have ever made

[@snakejazz]

Dude I found your advice for upper pecs in a previous video and had been applying the same principles. Sucked that I had to drop a decent amount of weight but i absolutely feel my upper pecs engage way more now that I've gotten my form flatter on the bench and not arching during an incline bench press. Can't wait to start seeing some gains like you have, thanks man!

[@AlexLeonidas]

Awesome man!! That previous video combined with these tips will further maximize your gains, enjoy 💯

[@yametekudasai.2979]

Man... At first my journey to gym or building muscle I couldn't understand most of the things you said ( plus I'm learning English) but as I rewatched many of your videos , I noticed that it is a gem 💎 ... And lot of things are starting to make sense .. Plus you are a true inspiration..

[@johankaruyan5536]

at what point do i start rewatching his vids ?

[@anzarv]

That's alex's charm. He talks weird 😂

[@Kelz_369]

You're awesome dude! Thanks for uploading. I'm definitely going to focus on my upper chest on smith machine... I would love to have a chest that looks like yours.

[@LucidTheLifestrider]

Thank you, I was trying to remember your channel last night and God blessed me with the algorithm by bringing you to my front

[@ashishpatel9275]

You look like Jughead from Riverdale

[@TheMarcusMarques]

Exactly, bro!!! That is literally what i found out through the years!!!Cheers!

[@apocalypse487]

The quack timing is spot on

[@maxmaximum-sh4bx]

The thumbnail is something else!

[@generalconsensus2518]

This was explained very well. Good job bro. Lots of info. Used yourself as an example. The muscle recruitment and FOCUS allowed by a smith machine is unparalleled. Also I was huge into the rings for a long time and was dip focused, so my upper chest was lacking but also my mid and lower were very developed. I had to really focus on the upper chest for 18 months now to start to start seeing a difference

[@KalJoao]

I have hyper mobile ALL joints. Thanks you so much for bringing that up! I get a lot of injuries from that and no-one seems to address it! Great vid.

[@AlexLeonidas]

I'm happy to help someone like you can relate!! Most guys don't understand the struggles we go through and view our weird movement patterns as "excuses". Time for you to thicken up that upper chest bro!

[@clarkkent7073]

Great video Alex-VERY informative👍I’m a new subscriber bro and I’m trying to get back into the gym after being away for 5 months💪🏽

[@ignaciolopez3599]

Upper chest completes the Aesthetic Physique, thank you for making a video about it, greetings from Bolivia 🇧🇴

[@omri_lifts]

Just rewatched this video thankful for it really helped my upper chest compared to what it was 2 months ago

[@AlexLeonidas]

Dude that's awesome to hear!!!!

[@markhinde6668]

Peter K is legit if Leonidas says so. Im glad because I love his no bs content too.

[@fdsafsgrgsdg242]

excellent video format

[@williamcagliostro9506]

I knew Franko Colombo and he showed me how he built his upper chest.I worked for Russell knip at world class gym equipment when I met Franko..When I was dropping off a calf machine at Francos home he showed me a shed behind his home he trained it at times.He had an adjustable incline bench built on a very steep angle.He would put the adjustable incline bench on a very steep angle also as if he was doing sholders.He put the adjustable incline bench under his Smith machine and focused on feeling and hiting the upper cheast.Thanks for the great video.

[@immersiveparadox]

Haha I’m so pumped to give this a try!!!!!!!!

[@JEAGERlST]

You've surpased the natty "limit". 👏

[@ezclap2315]

Very good natty physic you have a lot of knowledge keep going🎉

[@gaborfilakovsky8676]

Was about to ask you a question related to this topic, guess i wont need to do that now lol. Thanks man, your videos are always great!

[@benwagner742]

Point about the arching is gold. Thank you Alex for your tireless dedication and commitment to the finest nuances of natural bodybuilding

[@tornadoakias]

Could you explain the point about arching-overarching that he mentioned? I didn't quite understand it, I thought retracting my shoulders back and down and having an arch on my back is necessary for eliminating the front delts. Does that hinder upper pec growth if you do it on the incline?

[@benwagner742]

@@tornadoakias so yeah you're right about that arch for putting more load on your lower chest, but you want the angle of your chest to be at around 30deg to target the upper chest the most (as Alex was saying). So if you're arching a lot on your incline bench, you're effectively reducing that incline angle and de-targeting your upper chest. For example, if you arch a ton, you may make your chest parallel to the floor even on an incline bench, and then the angle is the same as someone doing a flat bench with no arch. Also to de-target your shoulders and tris, try using a wider grip. Hope this helps!

[@zackrobinson9418]

Love this guy, so informative

[@thestonecircle]

I needed this one! I started really leaning out over the last month and it's become clear my upper chest could use some work. Time to revisit the ole incline press! Great video!

[@maxmaximum-sh4bx]

Great video Alex!

[@PungiJung]

Great vid as always Alex!

[@techyb8614]

Your physique is mental lad. Seriously respect for all the game you give to the younger generation!

[@AlexLeonidas]

Honored to inspire the newer generation of serious lifters! Showing how it's properly done without drugs.

[@zachhanma558]

Can't thank you enough for what you've done for the Natty community

[@AlexLeonidas]

Thank you Zach, I love serving the natty community.

[@irltryhard]

@@AlexLeonidas you're not natty anymore, aint fooling anyone

[@vvoof2601]

@@irltryhard Good luck getting them to admit it. You're right.

[@username-yn5yo]

Yeah completely agree. There have been some changes in both his physique and personality within the last two years that make no sense otherwise

[@irltryhard]

@@vvoof2601 my gymnastics coach (he used to coach the national men's team, 40+ years of experience) used to tell me "you reach 90% of your genetic potential within the first 3 years of training, and 95% in the first 5"

[@rrurban]

Great job on this video.

[@Ameerz14]

I learned something new today, so you earned a sub.

[@kaligrownbudz6200]

Fucking love this guy Alex👊😎. The best info on KZbin. Straight to the point. Zero bullshit. And for fucks sake just look at this man’s physique. This is what hard mother fucking work will get you! Take notes fellas🙏

[@AlexLeonidas]

Real recognize!!!!

[@BasementBodybuilding]

Great video man. The incline smith press, to the clavicle or upper pec, is great for the upper pecs. Probably my favorite. I haven’t gone back to a barbell since, but I’d be curious to see if that bar path does translate a bit more like you mentioned. The incline plate loaded/hammer strength press is something I initially felt in my delts a bit more too, but I fixed this by moving my butt forward on the seat a bit, this helped a ton. You could even try putting a yoga block or something behind your butt to standardize it a bit more. Also gets a bit more rom at the bottom so I’ll never turn that down!

[@Motivatorteo]

Something about a free weight incline barbell bench, I just can’t get on board with. Much prefer the Smith.

[@AlexLeonidas]

Glad you enjoyed the video man. It's also my favorite, heck if I had a smith attachment it'd be tempting not to use my barbell as much. I think you'd be surprised regarding the bar path carryover, sure it's a "false movement pattern" for strength, but more biased for upper chest so it's all good. Interesting about the hammer strength seating, I will need to try that because it's felt totally off.

[@calvinlawn3457]

​@@AlexLeonidas I have two Bully Glyder's (USA made by Buffalo Bully Fab) attached to my rack. They function as side-loaded trolleys for cable movements with my DIY pulley setup (better than a loading pin, easier to load and no swinging) as well as a dual function smith machine. I can keep them separate for something like a deficit smith press or join them together with a pipe (1.5in internal, 1.9in external, 6ft long. ~$60) for JM presses (love the fat grip), smith hack squats, and smith presses. They are a bit pricy ($345 ea.) and you usually have to start at the bottom for pushing movement, but overall it's been the most versatile addition to my gym for bodybuilding recently. I've also heard they have a version in the works where you can slot your barbell into it for smith work.

[@Marco-pf3te]

I tried the incline machine at my gym today and it felt terrible. I'll try to adjust the seat! Although I also thought it was because of the resistant profile (harder at the top, which is weird unless you're training lockout strength).

[@stevend481]

Smith is not natural. More for women or old men. And say goodbye to your rotators

[@ri-d-an]

Noted. Will switch to this and try it out one day

[@hong-enlin4651]

I just want to say how I found your channel, I found your channel watching the reverse bench press video and you know your shit about mechanics. There was actually a video done by another guy who I believe did not sound like he really trained in that lift and after I tried it immediately I am sold. Now you are talking about upper chest so I am all ears, I really liked reverse grip incline bench but I believe it's almost all delts though, the angle is less then standing bar press but I think overall it's safer for guys like me with fucked up rotators and bicep tendonitis up inside the shoulder.

[@eranavrahami3629]

Love the message! Machines (not just chest machines) are often looked down on by the average gym bro. As time passes, I find myself incorporating more machines into my workouts (preacher bicep machine, hack squats, pec dec, etc) best for true isolation and therefore hypertrophy! Also for upper chest, one of my favorite tips is to actually open up the chest and not tuck your elbows so much! It will be significally harder (you'll have to lower the weight) but the pressure on the upper pecs is IMMENSE!

[@AlexLeonidas]

Once you've been training for long enough and gains are really slow, you just want results and if machines deliver that (which they do given their maximum stability and ability to recruit the high threshold motor units + bias certain tissues in difference resistance profiles), then it's only smart to not be a dogmatic barbell purist gym bro. And this is coming from someone who prefers old school training and mostly works out at home.

[@jondoc7525]

Just don’t get too much stronger than you can stabilize . Otherwise you will be able to do it but if goes off balance you can get a hernia . More weight the more risk . As long as your smart about it tho and still strong on dumbbells I agree .

[@gpk6458]

Extreme viewpoints are almost always stupid. At first people looked down on the use of machines exclusively. It was argued that using only machines would build imbalances etc. and they're not good for overall strength. But people took it too far and stopped using any machines and would throw up at the mere mention of the Smith machine. The thing is even the more silly machines can probably used for something useful if you think about it at a bit and incorporate it into a well rounded programme.

[@AnabolicSaagAloo]

Can’t substitute for proper form and good ‘ol time under tension 🙌

[@lukas6485]

That would destroy my shoulders

[@tyronethomas5515]

Thank you Alex for doing the leg work and giving us the important info I’m glad to see you’ve progressed so far even your beard has progressed with you for a future could you give us an example of a proper set up in regards to the bench angle and range of motion for a beginner I feel this would benefit more than just beginners thanks man an stay lifting

[@krazyninja954]

Thanks I had doubts about this for sometime.

[@EdwinLied]

Literally have upper body today going to the gym rn ty brudda

[@taiyodupuis7179]

randomly found this video and incline smith is a staple of my chest day glad ive been doing it now explains the growth. Stability + Mind Muscle good stuff

[@FitGabriel7]

Can’t wait for more 🙌🏽💪🏽

[@krisv1991]

The only form of bench pressing I’ve been doing is the 30 degree incline SM press. I love the movement.

[@AlexLeonidas]

GOATED upper chest movement 🔥🔥

[@GuillaumeLeValiant]

Yup. This is exactly what i do since last summer and after a decade of training, my upper chest finally grew quite a bit!

[@chad7573]

​@@GuillaumeLeValiantbro is that you in your pfp

[@GuillaumeLeValiant]

@@chad7573 It is, my man

[@ngovkimhour5437]

@@GuillaumeLeValianthow much do you arch your back

[@Franky-zc3xx]

Hi Alex, I'm wondering what are you thoughts on low-high cable flyes? Seems like another decent upper pec exercise.

[@0713mas]

Great stuff! I noticed I had to adjust my body to the machine properly and get set before lifting even more so than with a free-weight barbell. The best use for me is to the concentric first instead of unracking just set the pins and work from the bottom-up or do partials from your sticking point or just passed and back, perfect for breaking through a plateau.

[@billymaguire1860]

It’s a great day when Alex uploads

[@AlexLeonidas]

My man!

[@mattc4266]

Great video Leonidas D Alexander !

[@AlexLeonidas]

Thank you Matt C!

[@simbanugz2906]

Great info like usual, I'm getting ready for push day. Was gonna stay home and hit free weights but now I'm gonna hit the gym. Great ideas after this video. Thanks again.

[@supremedestiny4956]

Cool back with the outside commentary

[@Baloshz]

So glad to see Peter in your video. He has been my coach for several months, great experience. I would say that high incline press and rly good dips are my chest builder. I even dont do a lot of flat bp, seated chest press only !

[@Hmmhasd]

Beautiful Aqua terra, have one too. Great video!

[@willyishere]

God those glasses are nostalgic back to the forest days

[@AlexLeonidas]

Haha OGs remember!!

[@josedelacruz1270]

Canada outdoors looking beautiful!

[@malaydubey4613]

Hey Alex I want to ask you for help my bench is stuck I tried everything (gaining weight..doing ..paused reps...close grips) but my bench is not growing as it should any tips ? Would be really helpful

[@jayden_2_savage635]

The one, the only 😤

[@bigp6071]

Great video. Just to clarify, you believe 30 degrees is superior to 45 degrees for the upper chest? Thanks.

[@ollyredding6933]

Exactly what I do, start with smith incline in my chest workout! Chest looks way fuller

[@karatewithelian9014]

Alex when i was doing the back press with the chest expander my left elbow(on the joint/tendon) would hurt a bit when going back to the starting position Any help? Thanks in advance

[@mostafasultan4388]

Best school ❤keep it up bro❤

[@yalndemirci5705]

Really good finally feeling upper chest

[@maxk880]

Your content and telling voice are way better than before. Haven't watched your content in years. I thought you were a bit arrogant or knowitall like in 2015 or smth, but now the content is really good

[@AlexLeonidas]

Thank you very much, Max.

[@b.o2221]

Drives me nuts that you have "only" 300k subs, that shit should be 3 mil. But im sure those 300k are active lifters who actually watch your videos. Keep the grind man💪🏽

[@jacobsobelman3923]

Since the bar path for a bench press is meant to be in an arc, how do you go about smith machine benching (incline or flat) since the smith machine is a straight vertical path? I’ve found the smith machine to be rather uncomfortable on my shoulders

[@Dankdalorde]

DUDE I’m so happy that you’re doing this - lol I’ve let my ego go and decided to use machines for bodybuilding

[@AlexLeonidas]

It's always an ego thing my bro! Don't get me wrong I LOVE & PREFER old school training, especially barbells but some machines are super effective for hypertrophy. We can't allow ourselves to be dogmatic in this game, results are the only thing that matter.

[@harashdeepsingh4347]

Love your work by the way

[@DrTopLiftDPT]

Columbo Mogging you at the gyno gains. amazing look u achieved

[@HerculesFit]

Looking like a damn superhero bro!

[@camronsmith4321]

I’ll give it a shot. Good info

[@AC_PRO]

One important factor for forcing the chest to grow is to train it more frequently than the current rate. So if training chest 2 times a week is not improving the chest size (after say 5 to 10 years), I would add a third session. Sessions 1 and 2 can involve upper and middle chest, while session 3 would be focused on upper chest only. Lower chest training can be easily implemented within any of the 3 sessions. That being said, gradually increasing weights/resistance for natural lifters is essential after several years of training + protein intake in a surplus caloric diet.

[@lukasvozarik3476]

Alex, what do you thing about clasic pyramid training with reps 10-8-6. It's good for hypertrophy and strength ?

[@lukes5631]

Bro... I literally this same problem. Hyper mobile elbows and lagging upper chest. I don't have access to a smith machine, but I am doing incline DB press. Is there anything in particular I should focus on in this movement? I try 30 degree and 45 degree, I still feel my delts doing a lot of the work even though I can feel a decent stretch in my pecs in the bottom position.

[@luisalaniz5020]

I find what really helps my incline is OHPs and I feel like they go almost hand in hand with inclines. I usually do 2 flat bench days and 1 incline or ohp day a week and I'll rotate ohp and incline for that one day. If you're really trying to build your incline, hit 1 week with a 10x10 and the next week a 5x8 or 5x5. Rinse and repeat and you'll add at least 20-30lbs to your incline the first month 🔥

[@tornadoakias]

Can someone explain to me the concept of "arching"? I am struggling a lot with upper pec development, eventhough I use dumbells and retract my shoulders back and down while keeping the tempo slow and controlled. Does he mean he won't arch his lower back or that he will lower the bar at a higher point of contact on his chest? Does this mean that it's better to be pressing at a more vertical angle? I am confused

[@LindormAce]

The incline machine press and the smith machine are truly goated

[@RicardoRodriguez-sy3qg]

Can I skip the flat bench press?, I only do incline bench as my main chest movement followed by dips and flies.

[@TheGodLycan]

Have you got any tips on getting the incline smith machine set up it’s a pain to set up correctly somethings always off

[@MrProcopis]

What about those having issues like shoulder pain? I know its case is different. Would they replace it with dumbells or at least decrease ROM?

[@665denierofthebeast]

I NEEEEEEEEDED this video

[@future6200]

Have you tried the reverse grip smith machine bp? GVS made a video including it a few months back. Curious what your thoughts are.

[@sjoshi135]

Hi Alex i am now watching you for almost 4 years. I wanted to say Thank you ! Much love from Berlin !

[@AlexLeonidas]

Much love from Canada OG, 4 years is a long time and your support means a lot! Keep grinding S Joshi 🔥🔥

[@BasilNaaar]

Yes, yes, Yes! to everything in this video. I never understood the hate the smith machine gets from the fitness community it has been instrumental in my chest growth to the point that I decided to buy a Vesta Smith Machine over a traditional Racks from Rogue. The incline has done wonders for my upper chest and the cable fly's get that max stretch that is hard to get on a bench.

[@Sheo.G]

Silly question but when you press in incline smith, do u try to push directly straight up always, or do you press towards the angle the bench is set at (if that makes sense). I went from pushing straight up on incline to using an incline machine and doing the latter and i felt it way more.

[@SwoleTown]

Incline Smith press is GOLD. wish i started using it years ago. Between that, incline flyes and a machine or two that I really connect with, my chest finally grew a ton.

[@zoran9055]

Should you arch on an incline bench 30-40 degrees? I didnt get it

[@dankbeardd]

I can see you are using a vertical smith machine for training, how would an angled smith compare being that you can have the angle pressing behind you?