If your bench press is plateauting and your physique looks bottom-heavy, it’s time to abandon the flat bench ego and embrace the professional secrets of upper-chest hypertrophy.

Forget the grueling two-hour chest days. Leading exercise scientists reveal that you only need 4 to 8 high-intensity sets per week to unlock significant muscle growth and a broader physique.

Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang. Squeeze your back to pull the ...

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Its a relevant question for anyone who doesnt have access to a weight room. If youre a regular gym-goer, bench presses, flies, and dumbbell moves are likely hardwired into your chest training, and ...