5 Exercises To Build a Solid Upper Chest

 Compared to the mid and lower pecs, which are engaged in more upper body workouts and receive more stimulation, the upper chest is the part of the chest that is the most resistant to growth.

As a result, to get a balanced, full appearance of the upper body, you must devote a significant portion of your chest training to exercises that specifically target the upper chest.

It goes without saying that having a bigger upper chest will improve your appearance, but more significantly, it will provide you more power for all of your main lifts.

WHICH UPPER CHEST EXERCISES ARE GOOD FOR YOU?

With the use of incline barbell/dumbbell presses, incline cable flies, and other machine workouts, you've probably tried to force the growth of your upper pecs, but since you're reading this post, we can conclude that you're doing something incorrectly.

The truth is that you only need to perform three fundamental exercises to develop your chest to the highest level; however, you must understand how to do so.

Here are 5 upper chest exercises for a full upper chest attack, along with instructions on how to do each one for the best results. For a thorough upper chest workout, perform the sets and reps for each exercise as directed.

#1. INCLINE CABLE FLY

Dumbbells don't offer consistent stress in the upper chest muscle fibres, but cables do. As a result, this exercise is among the best for targeting this specific muscle group. It is strongly advised that you complete your heavy compound motions after finishing all sets.

How to: Position an incline bench at a 45-degree angle between the pulleys, set the pulleys at the lowest level, and choose a weight for each pulley.

Lie on the inclined bench with a handle in each hand. Bring your hands together in front of you at arm's length. Feel the chest stretch as you lower your arms out to both sides in a wide arc while maintaining a slight bend at the elbows.

Keep in mind that the shoulder joint should move, not the arms, which should remain fixed. Reverse the motion to return to the beginning position after contracting your chest muscles for a brief period of time.

You can alter the bench's position with each set to target the upper chest muscles from all angles.

Do 4 Sets of 6-12 Reps

#2. INCLINE DUMBBELL BENCH PRESS

An excellent compound exercise for developing upper chest mass is the inclined dumbbell bench press. When using dumbbells instead of a barbell, you are compelled to maintain shoulder and core stability throughout the movement, which strengthens the tiny muscles that would not otherwise receive adequate exercise.

Use it as part of a chest programme that prioritises volume and light weight for optimum results.

How to: With your hands facing each other and a dumbbell in each hand, lie on an inclined bench. Maintaining a 90 degree bend in your elbows, raise the dumbbells to shoulder width and just over shoulder height on both sides. Rotate your wrists forward so that your palms are facing away from you.

Exhale and exert controlled force from your chest to raise the dumbbells. Lock your arms in the contraction position at the peak for one second, then slowly lower the weight down (this should take about twice as long as raising them).

Do 4 Sets of 6-12 Reps

#3. LANDMINE CHEST PRESS

Variety is key to building powerful muscles, so every now and then you should switch it up and do something a little less conventional in place of the standard exercises. The landmine chest press, an exceedingly adaptable workout that is certain to produce better results in the upper chest, is that something when it comes to the chest.

The unilateral version is an excellent tool for strengthening the weakest muscles in the chest area and increasing muscular balance, while the sitting form can be utilised to increase core strength and stability.

HOW TO: At the very finish, grab the bar with both hands and join them to form a firm base. Start moving the bar away from you while leaning slightly in that direction. Throughout the entire action, keep your elbows tucked in, your spine neutral, and your chest tight. Squeeze your pecs firmly when you're in the top position.

DO 4 Sets of 6-12 Reps.

#4. INCLINE BARBELL BENCH PRESS

The incline barbell bench press, another extremely effective exercise for adding muscle, may burn your chest as very few other workouts can. The ability to increase the weight more gradually and achieve a more linear progression is one of the best things about utilising a barbell instead of dumbbells.

Once more, include this exercise in workouts that involve a lot of volume and moderate weight if you want to achieve the best results.

HOW TO: Lie on a 30 degree incline bench with your feet flat on the floor, your back slightly arched, and your shoulder blades drawn back. With the weight over your chest with both arms extended, grasp the bar with a pronated grip, hands somewhat wider than shoulder width.

Keep the action under strict control and avoid letting the bar bounce off of your chest as you progressively descend the bar until it reaches your upper chest while flexing your elbows. Take a brief pause before extending your elbows and lifting the bar up with your chest muscles.

perform 3-4 Sets of 6-10 reps.

#5. INCLINE HAMMER STRENGTH MACHINE

Machines and free weights each have their own distinct advantages. One of the coolest features of the incline hammer strength machine, which has been specifically created to assist you in achieving complete contraction of the upper chest muscles, is the capacity to alter the seat's height and attack your upper pecks from angles that are impossible to achieve on other inclines.

Also, this action can be safely performed by those who already have back and shoulder ailments and offers less potential for form breakdown.

HOW TO: Place yourself on a hammer strength machine, raise the seat to the proper height, and grab the handles so that they are parallel to your midsection.

Straighten your spine, clench your abs, and push your back firmly into the seat. Raise the weights just a little bit off the rests, then carefully press them forward.

Don't let your chin drop; if you do, your chest will follow suit, and the stress will be placed on your front deltoids rather than your upper pecs. Maintain the contracted position for a brief period of time, then gradually reverse the motion to return to the beginning position without letting the weight touch the rests, and repeat.

Perform 3 Sets of 7-10 reps

Good starting points for your chest training are incline dumbbell and incline barbell presses, which are the most physically demanding exercises.

Do the remaining exercises to get the best hypertrophy once the upper chest muscles are sufficiently fatigued.