Table of Contents
- 1. Tips To Make Your Upper Chest Workout Effective
- 1.1. Lift To Failure
- 1.2. Keep Tracking Your Progress
- 1.3. Push Your Limits
- 1.4. Don’t Work Chest Alone
- 2. How Upper Chest Muscle Works
Spending hours in the gym weighing up the dumbbells and barbells does not define the impact of your workout. The thing that matters the most is to find the right workout and the right way to perform it.
So, if you spend a lot of your time working out in a gym, trying to build your upper chest, and never reach your goal, then you’ve successfully wasted your time. All you need now is guidance, which you’ll get from this article.
In this article, all the details are given about how your upper chest muscles work and how to train them for the sake of good. Some of the best chest exercises are also given to help you achieve what you desire. But before getting straight to the muscle training, let’s train our minds first with the tips that are given below and are helpful enough to help you build your upper chest successfully.
1. Tips to Make Your Upper Chest Workout Effective
Usually, we think that what we are doing is the right way, but taking guidance is important to know what you think is right. Anyhow, read the following tips to admire your workout needs.
1.1. Lift to Failure
You don't want to do every set to failure unless you're a bodybuilder or powerlifter. Taking one or two sets to failure, on the other hand, will cause the muscle fibers to break down more, resulting in larger gains. Complete two to three sets of each exercise during this upper chest workout. At first, get between 8 and 12 reps per set, then continue until you've approached failure at least once.
If you're squeezing through your sets, you'll need to increase the weight. Do you want to learn more about how many reps and sets you should do in your workout? We've got you covered; read on to learn how to increase your strength and muscle mass effectively.
1.2. Keep Tracking Your Progress
Even the best-laid-out plan may not seem to help you see results in the gym at times. Tracking your development through photographs is one way to discover if your upper chest workouts are working.
Take images once you're ready to begin your path to strengthening your upper chest. Get one from each side, then one from the front.
Having photographs to look back on while you work on your upper chest can help you see how far you've come. It can also reveal any symmetry issues between the pecs, letting you know if you need to improve on that.
1.3. Push Your Limits
If you want to see real results, don't be scared to push yourself. To get spectacular and meaningful outcomes, try to exceed your limits. This could include supersets or drop sets, both of which are excellent ways to train for failure. Rest is needed between two sets, but try to compete for a superset if you can.
If you work out with a partner, you can employ tactics such as negative resistance training and forced reps. These techniques have been adopted for good cause since the Golden Age, even though they put the muscles into overdrive.
When you're ready to make some substantial gains in a short length of time, try these approaches.
1.4. Don’t Work Chest Alone
Everyone has a rationale for structuring their training routine the way they do. Combining chest days with back and shoulder days, on the other hand, will give you a more effective workout in less time.
If you haven't done so already, combining chest days with other upper-body muscle groups will help you achieve your muscle-building objectives. Just remember to take a two-day break before working on your chest again.
Here are some more chest-building techniques and exercises. If you're looking for more upper-body exercises, look no further. We've also got a great shoulder workout that you can add to your chest day.
2. How Upper Chest Muscle Works
As previously stated, choosing the appropriate workout to grow the upper chest and create complete pecs is critical. You believe you've done everything right, yet you still have the terrible man boobs look.
Check out these exercises if you're unhappy with the appearance of your upper chest and want symmetrical, complete pectorals.
But first, let's go through the muscles you'll be targeting with these workouts to strengthen your upper chest.
When working on the upper chest, you'll be concentrating on the pectoralis major muscle. The clavicular head refers to the area just behind the collarbone.
We typically overlook this section of the pectoralis major in favor of the sternocostal head, which is much larger. Have you ever seen a pectoral muscle with a depression between it and the collarbone? Most likely, they're concentrating on middle and lower chest exercises while overlooking the upper chest.
These exercises might help you fill out your pecs if you're looking in the mirror and recognizing you're missing out.
2.1. 7 Best Exercises to Build Your Upper Chest
If you’re ready to build your chest, check out these seven upper chest exercises to include in your workout.
2.2. Incline Bench Press
Use an adjustable bench to modify the depth of the incline to get the most out of the bench press. This upper chest workout can be done with dumbbells or the Smith machine.
Challenge yourself by doing a set on the bench at one incline setting and then switching to the next. Change the incline to impact the chest fibres differently with each set.
Use a weight that is sufficiently heavy, but not so heavy that your back arches to assist in lifting the weight.
How to Perform:
- Place the incline bench against the wall and sit with your back against it.
- Hold a dumbbell in each hand and place them at chest height on either side of your head.
- With your hands facing away from you, your elbows should be at about a 90-degree angle.
- Raise the dumbbells in unison and bring them up overhead in a single motion.
- Raise the dumbbells until they are in contact with each other to fully activate the upper chest muscle.
- To finish the rep, return them to the starting position.
2.3. Low-to-High Cable Crossover
With proper placement, the cable crossover is a versatile exercise that can target the upper chest muscles. The sternal head will be focused on first, with the cables in the top position. The clavicular head, on the other hand, is activated when the cable is moved to the bottom of the machine.
How to Perform:
- Set the cables to the lowest position and pull.
- Once you've got your set together, grip a handle in each hand and stand with your feet shoulder-width apart.
- If you like, you can put one foot slightly in front of the other for a firmer stance.
- When you're ready, make an X with the cables by pulling them up toward each other at the same time.
- To fully engage the upper chest, keep pulling through until your hands just cross each other.
- Before returning to the starting location, pause for a second.
Tip: If you want to do this exercise at home, you can perform the same exercise by using dumbbells.
2.4. Chest Dips
To complete your upper chest workout, use a dip machine or a stand to perform chest dips. Once you've mastered the bodyweight chest dip, add weight to make it more difficult.
How to Perform:
- Place your hands next to your torso, palms facing in, and mount the dip machine/rack.
- Lift yourself until your arms are straight and your elbows are locked, keeping your knees bent (cross your ankles if it's more comfortable for you).
- Lower your body slowly and steadily until your elbows are at a 90-degree angle, keeping your torso slightly forward. Shoulder damage can occur if you continue too low.
- Move yourself back up, assisting with the lift with your chest muscles. Return to the top to complete the set by moving through the reps.
2.5. Landmine Rainbow
Although the landmine rainbow is a full-body workout, keeping the torso motionless allows you to focus on the upper chest.
Before adding weight, start with just the barbell's weight to get the motion down. To avoid injury, start with a lightweight when first beginning out.
How to Perform:
- Hold the barbell up high with both hands in the landmine rack. Keep your feet between hip-width and shoulder-width apart.
- Start by lowering the barbell down to one side in an arc, letting the weight of the bar fall into the lower hand.
- Bring the bar back up to the centre, switching hands as you squeeze the chest muscles.
- Lower back down on the opposite side by creating a half-circle.
- Keep the torso straight and core engaged throughout the exercise, allowing the arms and shoulders to move the barbell back and forth.
2.6. Dumbbell Shrugs
The dumbbell shrug is commonly used in bodybuilding to strengthen the traps, but it can also be used to strengthen the upper chest.
It is recommended that you use a heavier weight for this exercise. To target the clavicular head, lift the weight using your chest muscles.
How to Perform:
- With your palms facing you and your hands in front of your pelvis or thighs, hold the dumbbells in an overhand grip.
- To lift the weights into a shrug, concentrate on activating your upper chest muscles.
- The dumbbell should not move much if done correctly. Remember that you're lifting the weight with your upper chest.
- To complete the rep, relax your upper chest and return to the beginning position.
2.7. Sunrise Sunset
A tube cable or resistance band is used for this exercise. The cable must go around a rack or other solid pole to complete the motion correctly. Choose thoughtfully because the tube/cable needs to be able to travel freely around any resistance you have.
How to Perform:
- Stand with one foot in front of the other, a cable in each hand, in a staggered stance.
- Set yourself up so that the tube/cable is taut and you're confronted with resistance throughout the activity.
- Begin with your hands in front of you, palms facing up, down by your thighs.
- Raise your arms and circle the cable until your hands’ touch the top.
- To complete the rep, bring your hands back down until they touch in front of you.
2.8. Decline Push-Up
The decline push-up is an excellent upper chest exercise that can be done at home. The declining push-up differs from the classic push-up in that your feet are lifted.
Start with your feet elevated on an elevated surface, such as a desk or chair, to do this type of press-up. You can concentrate on the upper chest muscles by doing this form of push-up.
How to Perform:
- Kneel on the bench with your back to it. Place your hands on the floor with your shoulders above your wrists and your elbows bent at a 45-degree angle. Place your feet on the bench's top.
- Make sure your core, glutes, and quads are all braced. Keep your back and neck straight as you bend your elbows and lower your chest to the floor.
- Extend your elbows and push into the floor to return to the beginning position.
- Perform two to four sets of 5 to 20 repetitions.