- FitnessVolt Newsletter
- Posts
- Build Upper Pecs With 5 Moves That Lift A Flat Chest
Build Upper Pecs With 5 Moves That Lift A Flat Chest
Prep season heats up as Lauralie Chapados maps a 1,801-calorie day, Walker leans into rest pause, and Kirvay locks 425 kilograms while Urs stays cool amid Shawn Ray chatter.
Upper chest lagging is often a programming problem, not a genetic curse. This guide drills into angles and tempo that light up the clavicular head, with a sweet spot around a thirty to forty-five-degree incline and slow eccentrics for real-time under tension. The plan blends compounds and isolation so the inner and upper lines finally pop. The sample day strings together incline barbell presses, incline dumbbell flies with a twist, low-to-high cable crossovers, incline machine presses, and a paused incline dumbbell press. Expect practical coaching cues you can use on your next chest day. [Build Upper Pecs Today]
Three weeks before the big weekend in Las Vegas, Ryan Terry joined Chris Bumstead for chest and offered a front row view of pace, volume, and precision. The duo mixed incline presses, machine work, pushups, and cable finishers while Bumstead stressed avoiding needless calorie cuts and cortisol spikes this close to showtime. Terry’s rhythm favored clean sets and controlled reps over ego loading. The session doubles as a blueprint for stage polish rather than gym theatrics. It is tidy, targeted, and built for retention. [Train Chest Like Terry And Cbum]
A strict month of meat, eggs, and dairy produced steady energy and less mid-day slump, plus a modest four-pound drop on the scale. Strength lagged early while endurance ticked up, recovery felt smooth, and soreness barely showed up. Digestion needed a week to settle, with probiotics from yogurt and kefir playing the assist. Mental clarity improved, yet there are concerns about sustainability for the long haul. The takeaway is clear. Results can be noticeable, but context and goals matter. [See The 30 Day Carnivore Results]
Urs Kalecinski opens the playbook on how to climb the Open ranks without losing Classic-level artistry. He frames the season around precision improvements, mental calm, and physique refinement rather than wholesale reinvention. The Dorian Yates chatter gets a nod, but Urs keeps the target on presenting his best silhouette under today’s criteria. With big stage names likely circling, he is betting on detail, pacing, and smarter peaking. It reads like a plan made for staying power, not noise. [Study Urs Olympia Playbook]
Shawn Ray stirred the pot with two bold notes. First, he suggests Urs should bypass this Olympia to add size and maturity for a bigger splash later. Second, he pencils Nick Walker into the top four based on momentum and a frame built for the lights. Even for a hot take, the logic is anchored in stage history and how judges reward density and presence. The debate fuels for weeks, but it frames the real stakes in Vegas. [Check Shawn Ray Bold Picks]
The Mutant parked the ego plates and chased quality reps. His push lineup centered on machine fly, incline converging press, flat machine press, side raises, and an arm finisher, with sets in the fifteen to twenty range and rest pause on closers. The message is simple. Lighter loads, longer tension, better contraction. It is a pivot that fits a late prep polish phase where look matters more than raw numbers. Pair that with his redemption arc, and the stage gets spicy. [Run The Mutant Push Session]
Kyle Kirvay just leveled up with a training single at 425 kilograms, which is 969.9 pounds. Belt, sleeves, and wrist wraps were on, the bar speed slowed mid ascent, then locked clean for a clear personal best. It beats his prior mark by over 16 pounds and arrives with San Diego’s ABS Rumble two on the calendar for October eleven. The clip backs up a year of power moves that included a massive total and a raw deadlift push. The thousand-pound question is now fair game. [Watch The 425 Kilogram Squat]
The reigning Bikini champ opened the kitchen door and showed every bite of a 1,801-calorie day. Meals featured egg white pancakes, a neat pre-training plate with chicken and jasmine rice, clean refeeds with filet and rice, a lean salad, and a simple protein-focused nightcap. Sauerkraut made a cameo for gut health while refeeds kept her full and stage-ready. Macros landed near 164 grams of protein, 163 carbs, and 52.2 fat. It is measured, repeatable, and built for show week demands. [Steal Lauralies 1,801-Calorie Menu]
Jeff Cavaliere maps an easy-to-follow path from sleepy hips to rounded glutes with two activation drills and three money lifts. Lying and standing leg swings teach hip position and internal rotation to wake the glute medius. Then come a reverse dumbbell lunge with an offset hold, a one-leg RDL, and a bridge with feet together to bias the side wall. The cues guard the knees and keep tension on the right tissue. Simple setup, sharp coaching, real carryover. [Fix Flat Glutes With These Moves]
Sam Sulek’s forever list skips fluff and loads up on practical machines and cables. Leg extensions and hamstring curls handle legs without frying recovery. Lat pulldowns double as a row with the right lean, while a seated cable press gives the chest both heavy days and squeeze days. Arms get an EZ bar pushdown and dumbbell curls, with forearms, calves, cardio bike, and adduction rounding out the look. It is a toolkit for consistency more than spectacle. [Save Sam Sulek Top Ten]
Plug in height, weight, age, and activity to get a baseline, then set a goal from aggressive cut to clean bulk and watch targets update. Under the hood sit familiar math options like Mifflin St Jeor, Harris Benedict, Katch Macardle, and Cunningham, plus simple multipliers if you want fast estimates. Outputs include BMR, TDEE, lean and fat mass, minimum recommended intake, and even time to goal. It is a clean way to frame the next training phase without guesswork. Clear numbers, better choices, faster progress. [Calculate Your Daily Calories]
Four weeks to Olympia. Choopan’s legs look carved, dry, and stage-ready📹💪
Advanced Training Tip of the Day: Extreme Stretch Holds
Park the ego and lengthen the tissue. After your final set, sink into the safest deep position and hold for 20 to 30 seconds under steady tension. Use fly stretches for the chest, incline curls in the bottom, Romanian deadlifts near the end range, and calf raises at the lowest point. Do one or two holds per muscle, two or three times a week. Expect a fierce burn and the next day fullness as long length tension nudges growth. Breathe, brace, and stop at pain, not effort.
The Strength Bulletin
An eight-week trial found that accentuated eccentrics using about 120 percent of 1RM on the lowering phase and 75 percent on the lift grew rectus femoris size and improved squat 1RM, jump power, and eccentric torque more than traditional loading, with every rep overload beating partial overload. [Read the study]
Reply