In May 2025, hypertrophy specialist Ryan Humiston challenged long-standing upper chest training norms, rooted in anatomy and biomechanics.
I’ve looked through all the research surrounding the upper pec, and I’ve realized we’ve been training our chest wrong.
—Ryan Humiston
The chest (pectoralis major) has three sections:
- Upper (Clavicular)
- Middle (Sternal)
- Lower (Abdominal)
Ryan Humiston’s Upper Chest Modifications
- Increase the incline angle.
- Retract the scapula for range of motion and chest bias.
- Abduct to stretch and adduct to press.
- Incorporate low-to-high flyes.
Humiston critiqued the persistent belief that the clavicular head, between the collarbone and humerus, comprises a third of the pectoralis major. Studies and MRI imaging reveal it’s much smaller, originating only from the medial half of the clavicle, not extending to the breastbone in the chest’s center.
The clavicular head is so small it pisses you off.
—Ryan Humiston
Although small, the clavicular head helps create important aesthetic lines.
Rethinking Traditional Upper Shelf Training
The upper chest is primarily the superior segments of the sternocostal head, not the clavicular head. This distinction may better guide how to train it.
Traditionally, a 30-degree incline with elbows at 45 degrees is suggested for maximum upper chest gains, supported by EMG and muscle thickness measurements. (1)(2) While this angle does seem to be effective, Humiston shared a critique:
The issue is looking at where they placed the electrodes, knowing about the origin and insertion, they missed.
—Ryan Humiston
What Works Better?
Humiston claimed to have improved his genetically weak chest using a 60-degree incline.
That means not pressing with my elbows at 45, but abducting as I go into the eccentric and then adducting as I contract up.
—Ryan Humiston
Humiston cited a cadaver study showing “the clavicular head outpaces the anterior delt if you take your arm through flexion.” Ensure to include shoulder flexion isolation exercises (e.g., low-to-high flyes) with the elbows tucked.
Though studies show more anterior deltoid activation at higher inclines, shoulder discomfort is often caused by keeping the elbows flared. Seven-time Mr. Olympia Phil Heath prefers a narrow, neutral grip during machine chest training for this reason.
Should You Ditch 30-Degree Inclines?
Not necessarily. A 30-to-45-degree incline is likely a more comfortable angle to lift heavy and bias the upper pecs. Genetics and individual mechanics can influence each person’s results.
References
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Featured image: @ryanhumiston on Instagram
