Best upper chest exercises

 First, ensure that you're progressively overloading your muscles. You have to work them good every session, rest, then work it again. Eating a lot is essential as well.

Your clavicular pectoralis does have separate nerve endings. To specifically control that group.

I should first say that any lift that works your chest will hit your upper chest to some degree:

  • Bench Press
  • Chest flies (don't do these)
  • Dips & Weighted dips (they actually work your upper and lower pectoralis more than bench press according to EMR tests)
  • Push ups, etc. (Try resistance band push ups)

To specifically try to isolate your upper chest, I found this handy guide: 

I'll paraphrase the tips here for posterity.

The key to working your upper chest is to first be sure that you're actually working your upper chest.

The upper chest has 2 purposes: to move your arms up and to bring them together.

To ensure you're actually working your upper chest you'll want to figure out the posture that engages those muscles the most:

Always use dumbbells. You'll be using less weight so your shoulders won't be recruited as much.

Don't use huge inclines, no more than 60 degrees.

Keep your elbows inline with the weights, don't flare them out.

Get a full range of motion, and twist the weights as you finish your concentric motion so that the pinkies face each other at the top of the lift, this also helps to ensure your upper pectoralis muscles are engaged.

Now, the exercises:

  • Hyght Flies - I've personally never tried them, but they sound pretty interesting. Lie down your back on a 60 degree inclined bench. Start from your hands down toward the ground, palms forward. With your chest packed as detailed above, tift your hands up above your head and bring them together over your nose.
    Make sure you're feeling this in your chest and not your shoulders.
  • 30 degree incline dumbbell bench press
    This is pretty straight forward, follow the steps mentioned above, make sure to pack your shoulders and press with your chest
  • 30 degree incline dumbbell squeeze bench press
    Squeeze the weights as you press them up. Again, be sure to have your shoulders packed.

There are some other exercises on the page, but these I'd recommend the most.

Work these into your normal workout, don't stop doing what you're doing.

Don't forget to eat and rest. You need a lot of protein to keep growing and your muscles grow while you aren't working them.


For best chest exercises with dumbell at home watch this

Home upper chest exercsies

 

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