You see what I did there? I lied to you. I promised you miracles right from the start. I know you want square upper pecs that make the crowd go “wow”, and that’s why I chose this bait.

There are about 1, 788, 111 articles and videos on the Internet promising the same thing – the key to upper chest growth and an aesthetic chest shape. Everybody falls for the traps and the result is an army of chest fly warriors fighting over the cable machine on Monday.

Sorry, but the articles illustrated with Photoshopped photos of professional bodybuilders pinning ’em glutes since 1981 have lied to you. You may think that mainstream muscle media can give you the key to upper chest growth, but at the end of the day, it’s all nonsense.

There is no such thing as the best upper chest exercise, and even if there was, it certainly isn’t a chest fly of any kind. The only thing you’re getting from chest flies is shoulder strain. The exercises that will give you the best chest you can have are the ones that don’t cause joint pain. For most people, this means dips, push-ups and some form of a bench press.

I would even go as far as saying that a true natty beginner will benefit a lot more from dips and push-ups than advanced routines. Get your dips to 3×20 and your push-ups to 3×30 all done in one workout, or at least on the same day, and tell me that your upper chest hasn’t grown. Better yet tell it to the chest fly addicts, who just can’t stop refreshing the page of T-Nation in the hope to find the key to a full upper chest musculature.

Also, let’s not forget that the upper chest is one of the regions highly affected by steroids. (The other two are the deltoids and the traps.)

The females with full upper chests don’t follow miraculous routines either. Their upper chest development is the result of steroid use. The same is, of course, true for the male bodybuilders.