Are squats bad for the knees?
This long argued debate is nothing more than pure myth probably put forth by those too lazy to do this grueling, but very productive exercise. In fact, not only are squats not bad for the knees, but dozens of studies have proven that squats IMPROVE knee function and stability, therefore REDUCING the risk of injury! The key when squatting is to always use proper form and technique, and to never bounce or relax when in the bottom position. When you relax, by not keeping the muscles of the upper thighs tense, the knee joint will open and be subjected to very high stress. Over time this can cause damage and injury. So, keep your thighs contracted in the bottom position, especially if you pause, and your knees will not only remain safe, but they will get stronger!
What can I do to build my upper chest?
When most people start bodybuilding they tend to work very hard at building up their flat bench press. While this is a great mass builder for the lower and mid portion of the chest, it does not do much to thicken the upper, or clavicular portion of pectoralis major. Over time this can develop into what I call “droopy pec syndrome.” Although it has been hottly debated in the field of exercise as to whether the clavicular pectoralis can be selectively targeted, it is my experience that various forms of the incline press will indeed help fill in this portion of the chest. Even though the answer is still unclear as to which angle will have the greatest effect, I believe that for the best overall development, you should VARY the angle. By doing this you will be tapping into different motor unit pools giving you the best chance at complete development. This change in angles can be done from set to set within the same workout, or, you can simply vary the angle each time you train chest. I suggest that you use dumbells and an adjustable incline bench. Use angles from 30-60 degrees for best effect.