So I'm in Saigon, Vietnam, and it's freaking hot in here, so I'm standing right by the air conditioner here. This is what I like to work out right here. Soon as I step over there, I'm just drenched in sweat and exhausted. I could barely work out. I don't know how people work out in, uh, hop climates like this, but here's, uh, watch my YouTube channel. Then you would know that this is one of my favorite upper chest exercises. It's a struggle to the front soldier across my chest and up to my chin like that on my arm stays pretty straight. It doesn't have to be perfectly straight, actually. Bend in a little bit, because if I have a perfectly straight it's pushing up against my chest too much and I can't pull it over a squeeze. It is hard, so I bend it just a little bit so I can kind of go in front of my chest. My chest is blocked, my arm from a full range of motion here, and I do a couple different angles of this. Sometimes I pull it back for like this, and it spewed a stretch position from apa chest that I pull it up tight like that. And sometimes I just do partials on the top like this. And usually I use about sixty pounds. Just to give you an example is not a super way Heavyweight exercises again because it's an isolation exercising power exercise. I do not rest very much between set. So I go about forty seconds with one arm and then I switch arms and go about another forty seconds. And I go right back to the other arm. No rest. This is all about getting the pump and feeling a muscle with blood and getting that bird. Here's one right here, one arm at a time. But you wanna know what time you got to do either? Really heavy weights for a lot of rest, because you are arresting between each rep so you're not getting constant tension on the chest. It works nonetheless, but you have to work harder, so you don't be doing just twelve reps way we're talking way. They're going to get some heavy weights here. We're gonna do like twenty five pounds is heavy on this. They don't match. That's OK for purposes, and we got to go heavy, Right power? Really? Tear the muscle fiber on the negative or wait, go lighter. But we're gonna be really high reps don't match again, but or we're gonna do, like, fifty reps. Right? And just really let it burn out almost, like arrest pause. Hit that upper chest. And in order to make sure you're concentrating on chest shoulders, gonna come forward and you gotta keep it down, right? If you bring it up like this sounds good. You gotta keep your shoulder like this and bring it forward and you can see the upper chest. Contracting was really helpful. Look in the mirror to watch when you're a protest is contracting. See? It's contracting. All right, so this exercise I've got two plates. I'm sandwiching them together. Could be ten pounds. Could be five pounds, twenty five pound weights. The key here is we're not, aren't you? Are back, back like this, using a slight incline, and we're actually making sure back is flat on your back flat against the bench. Wait. Contract Making sure pushing weights together. We're just crushing weight is not a heavy weight exercise. This is a higher, up, very isolated exercise and you shouldn't feel like your chest almost cramping up top. I mean, it should really hurt when you do isolated exercises like this. You don't want to rest very long between sets. We're talking like thirty seconds rest between a set. So about forty five seconds, sixty seconds under tension and about a thirty second rest between a set. That's what we do for our isolation exercise. Very different from heavyweight compound exercises. We must rest between two to four minutes per cent to get our strength back. Okay, this exercise is similar to the Arnold pressure. Probably all familiar with where you start in close and you push him out like this. But I keep my arms in closing in front. That keeps constant tension on the protest C The whole time just exploded. Now I do this at a time when I also want to hit shoulders because it will absolutely pulverized front melts. And I try not to do it when my friend Elsa already toasted, Otherwise upper chest isn't gonna get hit because front belts are gonna fail. Next exercise is important. What range of motion? Jews see. This is called the clavicle right here. Watch my hands. Wait. Don't go higher than they do by Protest relaxes with topsy. It's right clavicle and really squeezing. You can even do the double one and a quarter reference that you want to get maximum traction. You'll notice a pattern with the upper chest exercises. They're either coming across this angle like this where you bring your shoulder in front of you or they're pressing up like this, keeping your elbow narrowly and towards your chest. Now, here's an exercise that combines both of those movements in one. This could be with a dumb bell for with fully, but you start right here and you pull it in. See, you got that range. You got that part of race motion, which is similar to what you're pulling out like this. You know you're doing a cable fly and then or were also similar to when you're struck like this. And then you got the pressing part of the motion. So in like that emotion and up the pressure for promotion Now watch only going up about six inches Come up like this, which is all a front del. Here's upper chest starts relaxing. We want to try to keep a constant tension on this exercise, especially because there's two parts of the exercise. If you don't keep comes intention, then your upper chest rest during too many phases of the repetition. So again it's pull in like this against your rage. Emotion up, short range in motion, It seems funny way will kick your upper chest ***.