If you’ve ever wondered how to build a stronger, more defined upper chest — today’s MBP TV breakdown is for you. The secret isn’t just in what exercises you choose, but how you position your body and the bar.
Let’s dive in.
The Incline Bench Hack You’re Not Using
Most people treat incline bench like a one-direction, one-height movement.
Wrong.
A slight adjustment to where the bar touches your chest can change everything — strength, power, muscle recruitment, and that mind-muscle connection everyone talks about but rarely feels.
Here’s the Rule: Bar Position = Training Intention
🔥 Want more POWER and move heavier weight?
→ Bring the bar LOWER on your chest.
This angle recruits a stronger pressing pattern, allowing you to push more weight with better leverage.
💥 Want to ISOLATE and SQUEEZE the upper chest?
→ Bring the bar HIGHER, just below those two collarbone points — the “neck bones.”
This hits that stubborn upper-pec shelf we all chase. You’ll feel an immediate contraction you might’ve been missing for years.
Personal tip: I like to bring the bar right under those collarbones — not on the neck, not mid-chest — but that sweet spot where the upper chest lights up. Game changer.
Shoutout to Tonio, aka @FitHita, for dropping this gem. This small detail can turn your incline press from a generic lift into a targeted weapon.
Exercise #2: Dips — The Upper Body Finisher
After priming the chest with incline bench, we move into one of the most underrated chest builders of all time:
Dips
Whether you're using:
-
Bodyweight
-
Assisted dip machine
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Resistance bands
The rules stay the same:
⬇️ Go down slow — control builds strength.
⬆️ Push up fast — explode with power.
That tempo ignites the chest, triceps, and shoulders while reinforcing clean mechanics and stability.
Why This Combo Works
✔ Incline Bench = targeted upper-chest activation + adjustable intensity
✔ Dips = compound strength finisher + mobility + power output
Together, they train aesthetics, strength, and athletic performance — the MBP trifecta.
This isn’t bodybuilding.
This isn’t powerlifting.
This is Mind Body Performance — training with intention.
Your Upper Chest Checklist
Before your next session:
🔲 Pick your incline intention — POWER or SQUEEZE
🔲 Set bar placement based on that goal
🔲 Control your dips — slow down, explode up
🔲 Track your progress weekly
Consistency builds the body. Precision builds the performance.
Want more breakdowns like this? Stay locked in with MBP TV — where every rep has a purpose and every session moves you forward.
Comment your favorite chest exercise!
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