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7 BEST Upper Chest Exercises (You've NEVER Done)

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These are the 7 best UPPER Chest Exercises that you're probably not doing or may have never done before. Of course the incline bench is great at building massive upper pecs and can help add mass, size, & strength to the chest muscles. However, there are many other chest workout strategies that can be used to develop your upper chest regardless of if you're lifting weights at home or in the gym. The pectoralis major is the largest and most visible muscle that makes up your chest, and it's composed of two distinct muscle heads, an upper portion known as the clavicular head also often referred to as the upper chest and a lower portion known as the sternocostal head, which is often referred to as the mid and lower chest. and the amount of muscle that you can add to these portions of your chest is highly dependent on your genetics, the types of exercises you're doing, and how you're performing those exercises. andwhile some men have no problem building biggerpecs, others struggle to gain any kind of ground when it comes to building muscle on their chest giving them a flat-chested appearance. I myself, unfortunately, have always fallen into the latter category, and my chest has always been a lagging muscle group, especially the upper portion. but even if you don't have optimal genetics for massive pecs you can still build up all parts of your chest including the upper portion to the best of your genetic potential, just by performing the right exercises many of which most men ignore entirely when training their chest. so let's start with one of the most overlooked exercises for theupper chest the reverse grip bench press. the typical go-to exercise for building up the chest is the bench press, however, research shows that by taking a reverse grip you'll actually increase muscle activation of the clavicular head which is that upper portion of the chest by over 30 percent. Meanwhile performing an incline bench press only increases your upper chest activity by about 5 to 10 percent when compared to a regular bench press, so the reverse grip bench press is truly a great exercise if you have trouble with developing your upper chest. So to perform the reverse grip bench press you'll first want to lay down on a flat bench and grip the bar with a supinated or a reverse) grip so your palms will be facing you rather than turned away from you like a regular bench press. your hands should also be about shoulder-width apart or a little wider, and to be safe you want to keep your thumbs around the bar the whole time. from there retract your shoulders, unrack the bar and keep it directly over the line of your shoulders. then you're going to lower it down in an arch-like angle towards the bottom of your lower chest. throughout the exercise, you don't want to let your elbows flare out and instead they should be tight your ribs. once the barbell comes down to your chest you're going press it back up in a slight arch-like motion until its back at the starting position. Keep in mind when you get to the top you still want to maintain a very slight bend in your arms rather than locking your elbows out because locking out willput a lot of unnecessary pressure on your joints. Now remember when doing this exercise you won't be able to use as much weight as you normally could with the bench press, so you will have to go lighter there's nothing wrong with that. Next, we have the crossbody incline chest press. this exercise usually uses the incline hammer strength machine, but if you don't have access to this piece of equipment you can also set up a bench next to a cable crossover to mimica similarmotion. also even if you've already used the hammer strength chest press machine to do this exercise I highly recommend you try it with cables too because it gives you an incredible pump in your upper chest and keeps constant tension throughout the movement. So to perform this exercise with the cables you'll first position a bench next to a cable crossover machine and adjust the pullyso that your hand ends up being about even with your chest. Then instead of sitting straight back, you're going to turn to one side and using the arm on the same side that you turn towards you're going to hold the d handle with an overhand grip. keep in mind that you're not going to be completely turned all the way out to your side at a 90-degree angle. you're going to be turned out a little less than that at about a 60 to 70-degree angle. then you're going to press theweight across your body until your arm is almost fully extended. then really squeeze at the top for a second or two before lowering
Date: 2021-12-23

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Comments and reviews: 9

Team
My 2 cents
1. Reverse Bench Press-
A. Keep elbows tight against the body will focus tension on the Triceps. Letting the elbows come out a little will involve more pec. I do agree that overly flaring the elbows can be problematic. A larger concern is the mind muscle connection. Instead people go to heavy and just move weight from point A to B.
B. Getting even close to lockout will take tension off the pec and again put it on the triceps.
2. Standing Svend Press-
A. The Antior delts will take the brunt of the impact from keeping arms extended. Sure you will get a pump in your Pecs as well, but it will be due to an isometric contraction. Moving the arms in and out, with the arms parallel to the ground conflicts with gravity and the way the Pecs work.
B. Doing them on an Incline bench would alleviate this problem.
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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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NOBULL
Reverse grip bench is a triceps exercise. You guys take one or two studies and act like it builds some thing because you get a few numbers. % I can do that with any thing. Want to know how to build upper chest? if you dont have the genetics for it. Watch the work outs that guys do that have a huge upper chest. Read and watch more videos. Stay immersed in it, build it and it will come.
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Vito
5: 38 Why do you have to confuse people by telling them to press the dumbells together tightly and saying tightly twice. You know there are gunna be people focusing more on just holding them together than prerssing them up and down now. The really just need to touch, the squeeze happens naturally as the person presses up
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Nasro
There is a lot of good exercices just like these which i like a lot. the problem is that there a few people just like me who don't have cables as we train home? I would like and prefer use dumbells when its possible.
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RingshadowCat
Hi, I work out at home with dumbbells and a mat. I don't go to a gym or use the equipment. is there any chance on you doing a video like this for at-home workout people?
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Jonny
Be careful, Trying silly movements that take you away from the basics can have its drawbacks and slow down strength progression a stronger lift is a bigger muscle
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Halala
the reverse grip bench press is fuing death and hell of dangerous especially with heavy weights, so many alternatives to do instead!
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OwlBear
Incorporate more of that isometric horizontal adduction contraction Thats what I've been telling my boys at the gym for months!
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