All right, our first question is from Brady Thomas. How do you develop the upper chest? Ooh. Yeah. Heavy barbell incline. Yeah. Just, you know, it's so funny is it growing up in the 90s and then early 2000s and working out the exercise for a long time, the exercise that every guy compared himself to other guys with was the bench press. That was the exercise that you... You did it, you bench, bro. You'd never asked the guy how much they did anything else. It was always how much can you bench? It was like the way that you showed your strength. So this is very, very popular exercise. Everybody did it. Mondays and gyms was like national bench day and you'd see all the benches taken up. And literally, you know, on the gyms I would manage, there would have between five to six flat benches because they were always taken and used. And, you know, but body builders, they used to do a lot of flat bench, but then later on, you noticed that a lot of them mainly did incline exercises and they said that it would create a better, more aesthetic looking chest. I tend to agree with that. I think, although the bench press is a phenomenal exercise for developing overall, you know, chest mass, I think in terms of aesthetics, most guys are probably better off mostly doing incline exercise. Yeah, I would catch myself just living near the bench section like Mondays, like that was like my thing. I would do incline, then I would do flat bench and then I would do decline. And they were like all in a row. And, you know, going through, I definitely found the value in incline bench and I actually enjoyed that and would feel like, you know, it did have an impact on the growth of my chest overall. I did not have that same feeling about the decline bench. I pretty much find that exercise worthless. I don't know what you guys think. I would go dips over a decline. Yeah, decline didn't do here. No, I didn't. So somebody asked me on my questions, actually, a similar question to this saying that, you know, is it true that incline bench press will do more for your chest development than any other exercise? And I said, I can make that argument, you know, I can make the argument the other way too. Like if that's all somebody did, right? You're doing something different would actually be a huge value. So if you were a hardcore incline barbell bench presser and that's what you did mostly and you never did flat or you never did dips or you never did flies, then the obvious would be true. Doing one of those would actually give you the most development in your chest. But I think that why that's true or why your point is true, Sal is because I think that as once you get introduced into the bench press, it's like the staple move that, you know, for young boys for sure, like to measure strength, like, oh, what do you bench, bro? Well, you know, and when you tell someone, what do you bench, you go off of the flat bench, you don't go off the decline, you don't go off the incline and say, what do you flat bench is your number? Because of that, you spend most of your time trying to get good at that and you neglect the incline bench. And I just think that, you know, the upper chest, when you develop the upper chest, it looks, it makes your chest look so much more impressive. I mean, for sure this was a major focus when I first was getting into competing. And, you know, when you've been lifting for 10 plus years, you know, it's hard to, you know, how good at your at programming or whatever, it's hard to see like really massive changes in your physique. And that was probably one of the biggest changes I set out and I've talked about on the podcast more than once. I set this goal out like, I'm gonna, I'm gonna incline bench so much that I wanna catch my incline bench to my flat bench. So that was like a big goal of mine. Like how close can I get my numbers? Can I get my incline almost as much as I flat bench? And the result of that ended up being the most impressive chest that I had ever built over the two decades of lifting. And so I always encourage lifters to do more incline, incline chest press, especially if you're, if you're in this game for the aesthetics, you're trying to sculpt and build a physique. I think it's one of the best things you can do. Yeah, I think the fun, the flat bench is great, especially when you're first starting lifting, but an incline lift, incline lifts, whether it's up to the barbell or a dumbbell or dumbbells, is really important for the aesthetic look. Women in particular, I think because they're, because they have breasts working the upper chest, probably is going to give them more of aesthetic appeal than the flat bench. And then here's the thing, if you want functional ability from your presses, overhead presses are one of the most functional exercises. Incline presses are closer to an overhead press than a bench is. And then for that kind of functional strength, like you would get from a bench press, I think dips are a really, really good exercise. They're, it's going to give you that, that's a similar kind of functional strength that you may need in a sport. And then if you think of the pushing movement in sports, it's often at an incline. Like if you're in football, you don't, you very rarely push someone away, standing straight up or leaning back. It's usually leaning forward, you're using your hips along with the press, that mimics more of an incline press. If you're throwing a punch in, you know, not that pressing necessarily makes you stronger at punching, but it does work some of the muscles that are involved, incline probably translates better than a flat as well. The other case I'll make for it, besides just developing the chest, is that it's, I liked it later on, and you know, when I started to do it more myself, I realized that it actually puts you in a more favorable position for mechanics. It's easier for sure. Yeah, so the incline, because part of getting good at bench pressing, you need to learn to be, be able to retract and depress the shoulders down, so you can engage more of the chest and you don't roll forward. And since most people, that's the common thing, right? So you get a client, you lay them on a flat bench, one of the hardest things to get them to understand is, you know, to not let their shoulders retract forward and push with their triceps and their shoulders, and teaching them to be able to retract the shoulder blades back while they press to engage the chest. That's like one of the hardest things to teach when you're teaching a client, especially somebody who's fairly new to lifting. What I found was when I would take that client over to an incline, because of the angle, the angle naturally lets the scapula kind of drop back down and like back into your back pockets, right? So it naturally pulls the shoulder blades back and down. So it actually was easier to get clients into the proper form and mechanics on an incline. So I then began to teach that first before I would teach a flat bench, once I piece that together. Yeah, now here's the thing too. If you want to see what kind of chest you'll develop from focusing more on flat or more, because flat definitely is probably more of an overall mass builder. You look at the chest of the 70s, they did favor the bench press as a lot. Look at Arnold Schwarzenegger, there's really big chest, this kind of square look to it. You could look at power lifters, you converted to bodybuilding. So they built a strong foundation of bench press. Ronnie Coleman was a power lifter before he became Mr. Olympia, and he still did a lot of bench press. And you look at his chest and yeah, he has a little bit more lower than upper, but he's got this really big full looking chest that was hard to compete with. Whereas always focusing on the upper chest, maybe you'll have less mass, but you'll have maybe more of a balanced look. So they're both exercises are important, but if your goal is upper chest, then I would just do all upper chest exercises when you're doing your presses. I wouldn't do any flat bench, if that's an area that's lagging.