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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Build Your Upper Chest (NO FLYS - NO PRESSES)

How to Build Your Upper Chest (NO FLYS - NO PRESSES)

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Rating: 4.0; Vote: 1
If you want to build your upper chest and traditional chest exercises like incline bench press and incline flys are too uncomfortable because of a shoulder injury, then this video is going to be extremely helpful. In fact, even if you aren-t injured, the upper chest exercise shown here will be a great addition to your chest workouts to help you start packing some mass onto the upper portion of your pecs in quick order. To start, it helps to understand the anatomy of the upper fibers of the pectoralis major. The pec has both a sternal portion and a clavicular portion (as well as a much smaller costal region. The fibers of the upper chest are separately innervated and run at an oblique angle from the clavicle down to the biciptal groove of the upper arm bone or humerus. That said, if you look just to the side you will also see the front delts. These neighbors of the pecs are more than just a different muscle. They are in close proximity because they share many of the same functions of the pecs. If you understand this, you can see that by stealing from some of the exercise options used to train the delts you can come up with chest exerise alternatives that are much more tolerated than traditional movements like the fly or incline bench press when injured. The fly, done unsupported, has never been a top exercise choice for me. Not only is the risk to reward ratio low considering the athletic population that I train but even for the non athlete, removing some of the risk by performing the floor fly variation is a much better option. Not to mention, this version allows me to overload the eccentric and get much more out of the movement. That said, the anterior shoulder capsule gets put in a very vulnerable position at the bottom of the fly that is particularly aggravating to someone who has a shoulder injury already. On the other hand, the incline bench press is phenomenal chest building exercise but one that becomes really difficult to perform if your shoulder is hurting. This is because the elevation component of the movement can lead to an aggravation of an existing shoulder impingement or rotator cuff tendonitis or strain. If you perform the upper chest crossover shown in this video however, you can train the fibers of the upper chest without the potentially harmful components of the previously named exercises and not have to abandon your chest training all together. To perform this movement, simply grab a dumbbell and stand with it at your side. Bring it up as if you are going to perform a front delt dumbbell raise but instead of tracking in line with your shoulder, bring it across your chest at the same time. This line of pull will engage the upper chest much more and turn this into an incredible exerise for your upper pecs. Though you may be using lower weight than you would in a traditional incline bench press you will likely be placing a much higher load on the chest muscle itself which is all that matters when it comes to building a bigger muscle. Contract the muscle hard at the top and lower slow. Continue until failure on both sides to develop an evenly built upper chest. This may be one of the only exercises you can do depending on the severity of your shoulder injury at this time. That is ok. Keep your volume up without having to abandon your chest workouts all together and you not only will keep your chest strong but you will be able to bounce back from your injury much sooner. For a complete training program that puts the science back in strength to get you faster results, head to and get the ATHLEAN-X Training System. Start training like an athlete and be amazed at how much better your body responds by doing so
Date: 2022-04-22

Comments and reviews: 10


what builds the direct opposit muscle same spot but the inside of the chest. I found out that that too can be worked on. I call it a flex exercise because of intentionally targeting it, but these will complete the move. As Ii see people workout II notice this part more. I want to build the muscle to strength, but round out the pectoral shoulder and back, but move the muscles so that my midsection is straight o my lower half. strengthen the hip sides round fat again for body aand added protection. complete e thigh to the knee round again around the knee so that its protected build shin to foot round again at the anklesand build the foot like I do my hands. My lifetime goal is that I would of completed the cycle of the body completely. But their are head and face exercises im learning as well. as the completed cycle would be work each muscle group in order safely. But eres dangers as you get into internal body muscles, Im tthinking in my hip and thigh exercises of diverting the pressure wich might result in bowel discharge as in the completed shoulder neck exercises will result in owing up Im trying to learn to control those muscles to not ruin bbut build internallly as externally.
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Hello Jeff Love Your Common Sense And No Non-Sence Workout's! Where We're You When I Needed Your Great Workout's In 1967 Tru 1970 Playing Football And Other Sport's; You Would Of Made A Lot Of Us In Sport's Very Happy For Sure! I Got A Question; What Exercise Would Work Well For My -Lower Ab's- After An Ingunal Hernia Surgery. It's Kind Soft And Weak In My Lower Ab's If You Know What I Mean! And Just Don't Want To Get Over Zealous Trying To Build My Lower Ab's And Winding Up Messing Up Or Getting A Reaccuring Injury To My Treated Ingunal Hernia Surgery! What's Your Advise For A Safer Approach. It's Been About Almost Ten Month's Since My Surgery: Thank you Jeff Cavilier!
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Hi Jeff,
I am a huge fan of yours, could you please clarify one question for me on this video.
If the weight / resistance of the dumbbell provided is going down vertically, then is there any resistance provided by the dumbbell by now moving it on a partially horizontal plane? I could understand if it was a cable or a resistance band being used as there would now be an opposing force to that line of movement?
Or do you need to bend your torso to the side slightly to create an opposing force from the dumbbell?
Or neither?
I hope this question makes sense and I look forward to your reply.
Thank you!
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Very helpful I like the way he explains everything in detail. Which helps alot when you need to work your muscles in the direction that they need to be worked instead of awkward or out of place movements. Thanks Jeff for making your videos to help us. Ignore the criticism those people are probably lazy couch junkies that dont care about their bodies.
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chest flys with a band or on the dual pulley machine is the best way to get a great contraction. never liked flys and I always steered people away from doing them towards doing the pec dec or dual pulley. i mean if you really enjoy doing them then they're fine but there are better alternatives.
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I have this weird collarbone irritation that happens on ANY incline movements for upper chest. So not sure if this is safe to do. Anybody else have/had this weird collarbone thing that it feels like tendons there catch onto the collarbone? If so let me know please how you got rid of it. Thanks!
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You think it makes a difference to change the direction of your arm and target upper chest / front delt? you need to bend over to the side and do a vertical lift to target upper chest. if you are standing up right you will be targeting front delts no matter which direction you move you arm to.
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This looks like the perfect exercise for me. I struggle with activating the chest on presses as a result of having a protruding sternum (pectus carinatum) and long arms doesn't help either. Though this exercise eliminates that problem. Thanks yet again Jeff!
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It sucks that there are no pushups that work the pec major clavicular head (upper chest. Yeah, yeah, feet elevated pushups are supposed to work upper chest but I've been doing that for 10 years and no effect. I'll try what's shown in this vid.
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Somebody's been workin out. possibly the best ive seen jeff looking in his body composition if that's scientifically correct from a physical point of view. this guy helps me daily just thru watching these coaching videos.
Awsome thanks.
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