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 :

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