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Fix Your Stubborn Upper Chest with Range of Motion Triple Add Sets on Incline Bench

2,102 views · Published 16 August 2014 · 5:09 · Indexed 29 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

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The Triple Add Set is one of my favorite techniques for targeting EVERY major muscle fiber type in one set...Type 1 (endurance), Type 2a (greater hypertrophy potential) and Type 2b (explosive, short-duration, powerful fibers). 

In a "normal" Triple Add Set, I start with a very high rep, light weight set to target the Type 1 fibers (e.g. 30+ reps). Then immediately increase the weight and perform a set to target the Type 2a fibers (about 6 to 8 reps, focusing on muscle tension). Finally, there is a third increase in weight, with a rep range goal of 1 to 3 reps. This last set should be done with power and explosiveness.

Now, if you think this sounds backwards and that you should work the explosive fibers first, the answer is yes...in a "normal" workout, that is absolutely how I would recommend structuring it (explosive first, hypertrophy second, endurance third).

However, with Triple Add Sets, I find this reverse approach actually increases muscle fiber activation by purposefully fatiguing the "assisting" muscle fibers first. By the time you're on the final part, it's going to be pretty much ONLY the type 2b fibers that have any ability to contract against the high resistance.

In THIS version of the Triple Add Set, instead of increasing the weight (which can be a bit of a chore, especially when using a barbell exercise), we will instead be increasing the range of motion.

You'll start with a very short, partial range of motion...your leverage will be good and you'll be able to get a lot of reps with even a relatively moderate to heavy load. 

Then we take a short break (10 seconds) then immediately do a HALF range of motion (in the stronger portion of the range, stopping just above the sticking point of the exercise). This part of the set will focus on muscle tension and allow for about 6 to 8 reps or so. Then take 10 seconds rest again.

The final part is FULL range of motion for 1 to 3 reps, using a powerful movement to activate the Type 2b fibers.

You'll notice I'm using the power rack for a "bottom start" setup here. I find this to be more effective than the standard "top start" incline bench press because it allows me to reset my body position at the bottom of every rep. 

This reset is EXTREMELY important when doing incline bench press because in the course of the rep, as you press to the top, your shoulder blades will protract (which means "come forward"), flattening out the chest. In a normal press, you don't have a chance to retract them again (which means resetting them, pinching them together behind your back).

This retracted position is CRITICAL for upper pec fiber activation. If the chest flattens out, the majority of the tension goes onto the anterior delts. If you have a hard developing your upper chest and/or you get nothing out of inclines, try this technique. It WORKS.

Now, when you're using this Triple Add Set technique, because you'll be using partial range of motion, you actually won't be able to reset yourself on every rep...just on the last part of the set. Just keep that shoulder retraction point in mind as you're doing the reps on the first two parts.

In addition to the position reset, using the bottom start power rack method allows you to start the movement from a few inches above the chest. Going below this point, while technically being "full range of motion," actually does very little for building the upper chest. It's primarily shoulders at that point and it can actually put a lot of stress on the shoulder joints.

Just fyi, if you use this technique, you'll likely have the "range of motion" police on your case... ;). Just tell them you're focusing on the "useful" range of motion of the exercise for maximum muscle development and minimum joint stress. 

I would recommend doing this technique for 2 to 3 total Triple Add Sets. It's extremely effective and, as a side effect, is going to force tremendous blood flow into the target area (upper chest), which is PERFECT for developing that stubborn portion of the pectoral muscle.

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