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How NOT to Build Your Upper Chest (DUMB)

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Rating: 4.0; Vote: 1

If you want to build your upper chest then you want to make sure you learn how to avoid over activating your front delts. The shoulders and the chest share some of the same functions given their anatomical proximity. That said, it is possible to get the chest to do more of the work if the goal is to build a bigger upper chest by making sure to watch the position of the arms when you perform your chest workouts. The key to working your upper chest is to use exercises that allow you to follow the fibers. What this means is that when you want to contract a muscle with as much force as possible, you want to move in line with the direction of the muscle fibers. In the case of the upper chest, the muscle fibers run on an angle from the clavicle to the upper arm. This oblique orientation dictates that the best way to train this area is with movements that take your arm from low and outside to up and across your body. Now, some less knowledgeable fitness instructors might want you to believe that the better way to train your upper chest is to first take your arms from low and outside to a position right in front of your body. At the point that they reach each other you would then raise your arms straight up in front of you to further engage and contract the upper chest. This is simply bad information and actually against the very principles of anatomy already covered. When you break the exercise down into the component parts as I just described you are actually getting a slight contraction on the chest fibers of the lower portion and mid portion of the chest and then simply maintaining an isometric for the remainder of the exercise. Lifting the arms straight up, while working a small amount of upper chest, is certainly not the best way to train it. Here you are going to be working a heavy dose of front delts rather than the upper chest. This is because when you roll your arms in as you do in the beginning of the proposed substitute upper chest exercise then you are engaging the front delts to a much greater degree due mainly to the advantage that the fibers of the delts have been put in by being in that position. Instead of doing this you would want to go back to performing the upper chest exercise the way I have previously described. You want to use a cable ideally (rather than a dumbbell due to the fact that the cable will be able to provide continuous resistance that the dumbbells will not) and go from a low and away position with your hands to a high and across position. Slowly lower the weight down and repeat for the desired number of reps. Make sure that in order to solidify the effectiveness of the exercise by really squeezing the pecs at the top of the move and feeling your upper chest contract into the clavicle. If you do not feel the intense contraction on the chest muscle then you will want to evaluate whether you are doing the movement correctly
Date: 2022-04-22

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Comments and reviews: 9

Maximus
Like someone else said, I wasn't a fan of Jesse at first but over time he's grown on me. And now that I know about this V(or as I say) Tendon Shreds guy haha. I now get these skits and Jeff's rightful burning of him and it's absolutely retarded hilarious! Shot out to Allan Roberts because I just saw one of his videos a few hours ago and learned about that lame. Jesse's hair, facial expressions and execution of these lame exercises are so on point, absolutely hilarious!
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Hajer
Hi, you have helped me a lot to correct my lower back and I am in process of making it
stronger using your exercises, so thank you so much for that. Just wanted to
say that please avoid using bad words, today in one of the vide I heard it from
you and I was disappointed. Thank you
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atrumluminarium
-Jeff: - -all front delt-
-Jesse: - -no no front delt-
-Jeff: - -all front delt-
-Jesse: - -I don't think so-
Died -
In all fairness, if Jesse thought that the upper chest is the front delt he's not technically wrong (apart from misnaming the muscle) unlike Vince.
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Straight
I've got a different issue I need help with. My right pec is drastically smaller than the left. Approx. 1- smaller, from chest, outward. I've done unilateral work but it's only made my right arm bigger. I'm right-hand dominant. Any suggestions?
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Nick
You should make t shirts, that have a muscle fibers general direction.
This way, we can work out, and have a sort of visual.
Like those old baseballs that showed you were to out your fingers for certain pitches.
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Lil
I swear I keep watching the save video. Follow the fibers follow the fibers. GODDAMN it. Can't I learn when to stop watching and learning about fibers and nutrition? Anybody else feel me?
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wor575
I don't know how often this has been said but thank you Jeff for having such terrific muscle definition. with you chest a lot of times the marker isn't needed
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Bonny
Love the markers. Yeah. you can see every muscle because your so fit. but the marker makes us focus correctly on the muscle your talking about. Keep it coming!
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Johnry
-hes gotta get out of the gym- hahaha
damn that is straight hardballing hahah
SHE should! a lot of people are being fooled by barbie v shred
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