Antwan Rarcus on Instagram: "This simple move gives unreal growth 🔥 Seated narrow press, upright torso. Elbows slightly in, drive up and forward to bias the upper chest and front delts. I’ll usually run this for 3 sets of 10–12 reps, controlled on the way down and aggressive on the press. This is almost always paired as a superset with another upper-chest or delt movement to keep tension high and fatigue where it matters. Simple movement. Extraordinary growth. #chestday #bodybuilding #shoulderw

The best workout split for 2026 (Copy this!)

Andrew Kwong on Instagram: "Barbell Grip Width & Muscles Worked • Narrow underhand grip → emphasizes the lats • Medium overhand grip → emphasizes the mid-back (rhomboids & mid traps) • Wide overhand grip → emphasizes the upper back (mid-to-upper traps & rear delts) Size & Shred Training program 👉🏻 deltabolic.com (link in bio)"