Davis Diley Shares His Pec Training Tips For Powerful Muscle Growth

Building a full and muscular chest requires some serious reps, but while the barbell bench press or dumbbell chest press are great choices for blasting your pecs, focusing on the angles is how the pros target more specific areas like the clavicular head, otherwise known as that upper section of the pec — or the mass that gives you that stacked ‘top shelf’ appearance. Fortunately, Davis Diley, who is an evidence-based bodybuilding coach, shared some of his methods in a recent Instagram post.

“The secret to thickening up the clavicular pec fibers is the arm path you use, not the angle of the bench,” wrote the former competitive bodybuilder and strongman, who now teaches millions of followers how to level up their own physiques. Of course, the incline of a bench for presses is important, but it’s next to useless if your technique is all wrong. “On presses and flys, keep your arms tucked closer to your sides,” shared Davis via an informative Instagram post for his 1.4 million followers. “The more you flare your arms out, the less upper pec focused the movement becomes, even if you’re on an incline bench.”

With elbows tucked, Diley explained that the next step is to plan his arm path. “To further optimize the upper pecs, you want the hardest part of the rep to occur when the arms are roughly 40°–90° in front of the body,” he explained. “That’s exactly why we use incline benches for incline presses and flys. They make that specific range harder compared to laying flat.”

In other words, imagine that your arm is straight out in front of you, and you’re completing a press or fly. As you bring the arms in, towards the center of your body, the pec fibers will be recruited, so it is important to bring the arms closer together towards the top of the lift, rather than lift them up straight, since this would be more shoulder dominant.  This is easier to accomplish with a fly than a press, but Diley has devised an even more flexible movement on the cable station, utilizing elements of both the press and the fly to really pump up those clavicular heads.

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