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The UPPER Chest Solution (GET FULLER PECS)

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Rating: 4.0; Vote: 1

The upper chest is an area that a lot of guys struggle to develop. In this video, I-m going to show you how to get fuller pecs by putting the science back in 8 exercises for the upper chest. If you adhere to the principle of following the fibers, you will see how it is possible to add muscle to the upper portion of your chest much more quickly. It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle. If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction. We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction. The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more. The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement. Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function
Date: 2022-04-22

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Comments and reviews: 10

Carl
If you could update this video, would you add the reverse-grip bench press (RGBP) and/or upper chest pullover?
I don-t know if this is enough evidence to mean anything, but there are those two studies, where one supports the reverse-grip bench press (for the upper pecs) and the other indicates that the incline bench press isn-t much better than the conventional bench press for upper chest.
It-s a shame that there isn-t more quality research out there on the reverse-grip bench press and other exercises, regarding their impact on the upper pecs.
Of course, I know that with the RGBP and the upper chest pullover, you can feel a good contraction in the chest.
Please do more videos on the upper chest, since so many people consider attacking the clavicular head of the pec major to be the best way to create a better-looking, -male- chest. I know that Arnold touches on the importance of the upper chest some in his bodybuilding encyclopedia.
The upper chest seems to me to be a hard area to grow, significantly, because the front delts can take over in upper chest exercises and because the upper chest isn-t as large as the sternocostal head.
I think that having a large clavicular head makes what some call -square pecs-.
Thank you.
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adobepr0
I did #5 with great results, but my anterior shoulder burns for a day a two after and developed clicking, like a tendon is rubbing over another. I tried to minimize as much shoulder movement/contribution, but now that it's slightly chronically irritated, it's difficult to do without making it worse. I tried it with internal/external rotation of the shoulder (internal hurts like heck and feels like I'm going to pop the joint so I stopped immediately that way) I know there's a video on the tiny space in the acromium and all the tendons, so I'm surprised this is recommended. This does work well, but I'm concerned with the movement mechanics in the space available and the development of the clicking.
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Jeff
The muscle markers are awesome. Never have I been able to get so much great info on getting my muscles to respond. Jeff gives amazing tips with science and function for FREE. I'm 66 years old and I battle with weak shoulder's and old age but Jeff's tips have helped me to slowly get some important gains on my way to better health, physical improvement and increased strength. THANK YOU JEFF CAVALIER. Nothing else even comes close to his scientific approach to better health and strength.
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AtoZbodyfitness
a lot of people find the upper chest hard to hit. But again it stems back down to hand positioning, pressing through the palms and tips of the fingers and creating a slight acting motion. If you're on the bench press the same rules apply. if you don't create an arcing motion and do your best to press through the palms then you won't get as good of a pump and mind-to-muscle connection.
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an
01: 33 UCV raise
01: 50 Dual cable UCV raise
02: 42 Dip
03: 17 Upper chest dip
04: 00 Pushaway pushup
05: 03 Sunrise/sunset
06: 22 One armed dumbbel shrug
06: 55 Upper chest upper cut
07: 42 Lean back cable press
09: 20 Jammer press
10: 33 Landmine rainbow
12: 01 Wrap up
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leonardomelia92
Hello there, before i watched this video I had tried using a band like at 7: 09 but it ended up mining my shoulderjoint, anyone has experienced the same and has some tips on how to perform it safely? luckily i've healed already doing some right stretching so i'm ready to try it again
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The
Hey Jeff, I-m a night shift worker. I-m behind a desk for 8 straight hours. We don-t have any breaks of any sort. Is there anyway you can do a quick video on what to eat for night shift workers?
BTW, my family and I are huge fans, and we appreciate you very much.
Thank you in advance.
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john-carlos
Jeff, does maintaining that low body fat affect your libido? I am usually around 12 to 15%. everything is all good but when I go hard on my nutritional plan for a few weeks and probably get closer to 10% I definitely don't feel like a lion anymore. what's your experience?
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Richie
Love Jeff and Athlean-X but. It is impractical to suggest that there is a brick wall in either a gym or in your house to put your feet up on. Because drywall will definitely not tolerate the pressure and / or you will slide down without any real traction to keep you up.
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Ajay
I'm 6 months into my program. After a injury kept me from lifting for 8 years. I've gained 25lbs of muscle and I feel great. My arms, legs and abs are coming along better than I thought they would. But my chest and traps are lacking. Really want to make up this deficit.
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