The Ultimate Upper Chest Exercise
I've fallen in love with this exercise. The upper middle chest is probably one of the hardest area's to target even for the experienced lifter. You can do incline flies or presses but this seems to take it a little further. The upper fibers of the chest work in horizontal adduction but also in humeral internal rotation and this is where this exercise comes in.
The floor press. Lay on your back and hold the bar in your hands just like you would a regular bench press but use a narrower grip at about should width. Then lower the bar until your triceps reach the floor, hold for a second then press up. Go for 10 reps with a heavy weight.