Joey Vaillancourt Fitness
Muscle Group Training

Upper Chest Workout – Upper Chest Rest-Pause Training

July 28, 2010 by Joey Vaillancourt · 41 Comments 

Upper Chest Workout – Upper Chest Rest-Pause Training

In this upper chest exercise video, I am going to show you how to incorporate rest-pause training to work your upper chest area.

The exercises will still work your overall chest, but they will place more emphasis on the upper chest muscles.

Most people struggle to make gains in this area of their chest and it is because of many reasons.

For one, most people don’t know which exercises really work the upper chest muscles.

Another reason, is people go too heavy when lifting which places the stress on the shoulders due to improper form when handling a weight outside of their limits.

In order to build the upper chest, you need to be including a combination of the right exercises as well as different training styles

This video demonstrates how to utilize rest-pause training using the Incline Barbell Bench Press.

Basically, get setup on a flat bench with a barbell.

Pick a weight that will have you failing anywhere from 6-8 reps.

This training style will have you fail with a bit of a heavier weight which will be great for stimulating type 2 muscle fibers that have the most growth potential.

This is how the rest-pause method will work:

Do your first set with a weight that will allow for no more than 8 reps.

Then once you can’t do anymore, put rack the weight and rest for about 20-30 seconds.

Do another set with the same weight for as many reps as possible.

Then once you can’t do anymore, put rack the weight and rest for about 20-30 seconds.

Then, do your final set going for as many reps as  possible.

There is a total of 3 mini-set within this one rest-pause method.

I would include this method only once in your workout or upper chest exercise.

This is a perfect method to bust through a plateau and gains size and strength.

Include this exercise method in your next chest workout to start seeing a bigger fuller upper chest.

If you enjoyed this video and would like to see more or learn more you can always subsribe to my YouTube channel as well as visit :

The Best Program on the internet to Gain Muscle.

Also, feel free to download a free bonus by visiting the website below:

http://www.FreeMuscleProgram.com

Comments

41 Responses to “Upper Chest Workout – Upper Chest Rest-Pause Training”
  1. Rapinoe opened the scoring in the seventh minute, converting a free kick from just outside the penalty box that she directed into the upper left corner.
    [url=http://fr-chaussurenikeairmaxltd.washingtonheightsfilmclass.com/]Chaussure Nike Air Max LTD[/url]
    Chaussure Nike Air Max LTD

  2. The Obamas dined together as a family Tuesday at their house in Hyde Park. Daughters Malia and Sasha flew to Chicago with their grandmother, Marian Robinson, after school let out. Craig Robinson, the first lady’s brother, Obama’s sister Maya and their families joined the Obamas to watch election returns.First lady Michelle Obama says she was relieved to learn that three women missing for a decade were found alive this week in Cleveland.
    [url=http://fr-airjordan3retrohomme.iwantmybusinessonline.com/]Air Jordan 3 Retro homme[/url]
    Air Jordan 3 Retro homme

  3. Amid grim-faced mourners hurrying through a packed parking lot, a group of motorcycle-riding police officers from towns throughout the state formed an honor guard of sorts outside the doors of St. Rose of Lima Church to shield Hubbard’s family as they entered for the funeral of 6-year-old Catherine Hubbard.
    [url=http://fr-airjordanfusionretropascher.marcuswrightphoto.com/]Air Jordan Fusion Retro Pas Cher[/url]
    Air Jordan Fusion Retro Pas Cher

  4. Robert Walters, CEO, Robert Walters plc
    Bottes Louboutin

  5. “However, it appears that, particularly when a rider’s torso is inclined at about 30 degrees to the horizontal, as is often the case in cycle racing, the flow of air from the rear of the helmet significantly improves the air flow patterns down the back of the rider, thus reducing drag.”
    Louboutin Pas Cher

  6. As part of the research, they were asked to estimate how often they consumed nuts in a serving size of one ounce – equivalent to a handful.
    Bottes UGG Gissella

  7. These brave women were called ‘home wreckers’, ‘man haters’ and lots of other, unprintable names, but in fact they offered hope, comfort and confirmation that to be afraid or hurt in your own home was wrong and should not be accepted as normal behaviour. Edinburgh Women’s Aid was born.
    Bottes UGG Maylin Suede

  8. Safety features on all Sportage models include front, side and curtain airbags, as well as active front head restraints, along with Isofix child-seat mountings for the outer pair of rear seats. Stability control and a hill-start system come as standard, too.
    Christian Louboutin Talon Compensé femme

  9. Glasgow, Stepps, Giffnock, Carmunnock, Eaglesham, Neilston, Uplawmoor, Dunlop, Fenwick, Kilmaurs, Stewarton, Paisley, Kilbarchan, Johnstone, Inchinnan, Renfrew, Elderslie, Houston, Howwood
    Bottes UGG Sandra femme

  10. What I’d like to see even more is Outlook on the Mac getting a way to talk to iCloud to sync notes created within Outlook. And contacts. And calendars. These are things Outlook for Windows (though it can’t do Notes).
    Chrisitan louboutin Soldes

  11. But even with that price and the phone’s positive features (4G LTE, NFC, and a nearly unsullied version of Android 4.0 to name a few), the handset is plagued by the poor performances of both its camera and audio speaker. This renders it an unsavory choice for Sprint users, especially since the carrier offers many other reliable handsets at that same sweet $50 mark.
    louboutin femme

  12. A modest man in his late forties, he talks quietly about how Harry Potter has changed his life. Five years ago he was living in a small flat and had a reputation for independent, hard-edged television drama such as Sex Traffic (which won eight Baftas). Today he lives in hotel rooms near the studio, has a large house in Warwickshire (which he rarely sees) and has just been editing a huge battle scene featuring Death Eaters and stone knights.
    Coach Outlet Online Canada

  13. Karla Karla says:

    It’s wonderful that yoou are getting thoughts from this article as well as from our discussion made aat this time.

  14. Sims praised Mulkey, who has battled a facial paralysis known as Bell’s palsy.

  15. Air Max 90 Air Max 90 says:

    Hilderbran received “a very positive response” and has planned “a heavy schedule of major fundraising events over the next seven weeks” and will be competitive, Mackowiak said.

  16. Samia Nkrumah is in Dallas this week for a series of events.

  17. The agency has made 11 commercialization awards, including the one to Caliber. The News obtained science scores given by each reviewer. Using methods provided by CPRIT, The News calculated the average science scores for each company. CPRIT confirmed The News’ calculations.

  18. >S閎astien Piteau (pr閟ident de l’US Saint-Maur). 獿e combat a 閠?magnifique. Je nous vois un ou deux points devant?; Christophe Gohier, l’entra頽eur d’Allais, voit son gars faire la diff閞ence dans le dernier round. Faudra qu’il m’explique?On a vu deux grands boxeurs. On a assist??un tr鑣 grand combat opposant deux boxeurs m閞itants. Il faudrait deux ceintures car il la m閞ite tous les deux. Mais ce qui me casse les c? c’est que 鏰 va 阾re encore l’arbitrage qui va faire couler beaucoup d’encre au d閠riment du combat et des boxeurs.?

  19. Compte Compte says:

    “I pay it off every month” presents another problem. Why? You don’t track your expenses, and you buy things because you can rather than because you need them.

  20. 獿’une de nos missions a 閠?de faire conna顃re ce 6e Insa aux lyc閑ns ?l’閏helle nationale. Tout l’enjeu est de prendre notre place au sein du groupe.?Pour cette 1re ann閑, 1/4 des 閠udiants de 1re ann閑 admis ont eu mention 玹r鑣 bien?au bac, 50?% mention 玝ien?et 25?% mention 玜ssez bien?

  21. (1,92 m, r閏-at., UKR)

  22. 獷nfants esclaves?閐itions Ophildespages. 10?€ (2?€ sont revers閟 ?une 渦vre caritative) ?commander chez l’auteure?: 06.04.45.80.68., par mail . Elle d閐icacera son ouvra de 10?h ?12?h?30 ?Genill? le 19octobre lors de l’inauguration de la m閐iath鑡ue.Ils l’ont m鹯i longtemps, longtemps, leur projet de magasin de producteurs aux portes de Poitiers. Si longtemps qu’ils se sont fait griller la politesse et que, quand ils ouvriront en janvier, ils seront les troisi鑝es ?s’installer sur la place (lire ci-dessous).

  23. Un nul aux allures de victoire

  24. Et si l’Echapp閑 belle devrait de nouveau conna顃re une belle affluence, il y aura 間alement de la qualit?puisque la course constitue la derni鑢e 閜reuve du Challenge Jean-le-Bon, organis?avec Nieuil-l’Espoir et Vernon. 玆ien n’est encore jou?du c魌?du challenge aussi bien pour les hommes que pour les femmes? indique Bernard Gourdeau, conscient que cette derni鑢e 閠ape ?Saint-Maurice-la-Clou鑢e va de nouveau 阾re d閏isive. Pour l’instant, sur le 7,5km, Alexandre Saumur (ECA Smarves-Vernon) est en t阾e, suivi de pr鑣 par Kamel Latrach (CA Pictave) tandis que J閞鬽e Pr関ost (Ntr 86) devrait 阾re plus tranquille sur le 15km, son premier poursuivant J閞鬽e Auriault (EPA 86) 閠ant absent pour cause de championnats de France tandis que le troisi鑝e, Erwan Latus (Les Fl鑓hes) accuse un retard de 2′49.

  25. Air jordan 8 Air jordan 8 says:

    獼e retiens surtout que les filles sont rest閑s tr鑣 concentr閑s en d閒ense durant une heure, d’autant qu’on a bien g閞?leur pivot qui est une bonne joueuse. On trouve notre assise, notre base et 鏰, c’est satisfaisant.?Les fondations sont effectivement bonnes, ce qui permet de voir venir.玂n peut faire des erreurs en attaque, on s’y retrouve moins sous pression.?Et quand, en plus, les Chambraisiennes peuvent mettre du rythme, l’閏art se creuse. Deuxi鑝e succ鑣 cons閏utif logique, le deuxi鑝e de la saison et le premier ?domicile. Cela fait du bien aux t阾es 間alement.

  26. Air jordan 3 Air jordan 3 says:

    Tout n’est pas toujours rose pour autant pour celle qui travaille ?l’h魀ital duMans. Son contrat avec la Team Lafuma s’arr阾e ?la fin de l’ann閑, et Nathalie souhaiterait aussi que la m閐iatisation de l’ultra trail ne soit pas seulement 玬asculine?

  27. 玁ous avons pr関u des prestations de qualit? modernes et pratiques? souligne C閏ile Desbarrres, en pr閏isant qu’un effort particulier a 閠?fait sur la r閒ection des sols, des peintures, le carrelage, la fa飁nce?Chaque locataire a pu choisir les 閝uipements de la salle de bain et les personnes 鈍閑s ou handicap閑s ont b閚閒ici?d’un am閚agement sp閏ifique.

  28. Le tr閟or sera mis en vente 玴rochainement?sur les sites de Kagin’s et Amazon.Partout, le TVB est annonc?grandissime favori de cette Ligue A, qui a d閎ut?jeudi, s’est poursuivie hier (avec une victoire de Cannes ?Montpellier), se prolongera encore ce soir, avant de s’achever demain avec, justement, un certain Beauvais-Tours.

  29. As impressive as the NCAA selection committee endorsement was this year, bringing home the national championship trophy has been even more difficult for one of the nation’s power conferences.

  30. >Zvunka. Victor Zvunka 閠ait pr閟ent dans les trav閑s du Parc des sports. Rappelons que cette saison, il a pris les r阯es du CR Belouizdad, 閝uipe de D1 alg閞ienne. La veille du match ACA- Berri, il s’閠ait impos?avec son 閝uipe face ?l’ASO Chlef (3-2). Apr鑣 six journ閑s, le CR Belouizdad occupe la 13e place au classement.Il y a deux ou trois explications au passage d閘icat que le CTHB vit en ce moment. Le plus fantaisiste est de se dire que le CTHB a 閠?victime de la s閞ie noire qu’a connue le sport tourangeau cette semaine?: claque re鐄e par les hockeyeurs en Coupe de France avec blessure de leur meilleur joueur, d閒aite surprise des volleyeurs en Ligue A ?Grenon, avec la blessure, l?aussi, de leur meilleur joueur, cauchemar v閏u par les footballeurs ?Ch鈚eauroux. Les rugbymen ont aussi pris la p鈚閑?Mais les basketteurs ont gagn?(apr鑣 avoir perdu la semaine derni鑢e). Donc on 関acuera logiquement cette explication irrationnelle.

  31. 3. Coupez les kiwis en lamelles et encore en deux ensuite, puis incorporez-les au m閘ange.

  32. Virgil Helm, 70, Retired

  33. bikin web bikin web says:

    WOW just what I was searching for. Came here by searching for meta_keyword|

  34. adidas ultra adidas ultra says:

    Needed to compose you this little observation to finally say thanks over again on the extraordinary information you’ve shared on this page. It was so seriously open-handed of you to present easily all that numerous people could possibly have sold for an electronic book to help make some profit for themselves, mostly given that you could have tried it in the event you considered necessary. These good ideas as well served to become a good way to comprehend some people have similar fervor much like my very own to grasp a whole lot more with respect to this issue. I’m sure there are several more enjoyable times in the future for many who see your website.

Trackbacks

Check out what others are saying about this post...
  1. [...] who have a skinny mental image of themselves could take hope in exercises that have been proven to gain muscle mass [...]

  2. [...] need to make sure that you complete your basic exercises. More than anything this will help you to gain muscle in your arms. Also this will warm you up for the higher density exercises. Do not forget your round [...]

  3. wix.com wix.com says:

    wix.com…

    Upper Chest Workout – Upper Chest Rest-Pause Training | Joey Vaillancourt Fitness…

  4. conveyancing.drupalgardens.com…

    Upper Chest Workout – Upper Chest Rest-Pause Training | Joey Vaillancourt Fitness…



Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!

Follow Me On Facebook Follow Me On Twitter Check me out on YouTube Click Here for Flickr Click Here To Subscribe!
Joey Vaillancourt Fitness