subject: Grab This New Upper Chest Workout [print this page] There are so many awesome upper chest workouts that you can do that one can be go through what I like to call information overload. Information overload is just basically when you are bombarded with so much info that you become confused and dont know where to start. Because of this, you just mentally shut down which inevitability delays progress in whatever it is you want to do. So what Im going to do is give you some really great techniques to be able to recruit your upper pecs some more so you dont have that droopy look to your chest and some awesome chest exercises to really bring up that lagging area.
The first thing you are going to need to do is really isolate your upper chest area and pre exhaust with an easy to use technique. You are basically going to do the exact opposite of what you see a lot of guys in the gym are doing which is just going straight to the bench press and warming up with a plate then immediately start their working sets. This is the dumbest thing you can do if your total focus is on just building up your pecs. So what youre going to do is warm up not on the bench press but on the chest fly machine. By warming up on the chest fly machine for 3 sets of 15 and squeezing at the top of each rep, you are pre exhausting your upper chest and taking the triceps and shoulders out of the movement. So now once you are warmed up and the area is pumped full of blood, you will then proceed with your first chest exercise. Since your pecs are already somewhat fatigued, they will be forced to work harder during the movements as opposed to your triceps and delts just taking over.
So the once youve done this, the first exercise you are going to do is steep incline smith machine presses. The reason why I want you to do these at a steep incline is to really hit the upper fibers of your pecs and torch the area in and around your collarbone. This will give you a nice thick looking appearance from the front and the sides. Go for 4 sets of 10 repetitions. Now a cool little trick you can do with this exercise is as you lower the weight, try to squeeze the bar inwards. By doing this, you will be activating your chest a lot more as compared to just trying to lift the weight. Remember in bodybuilding, you are not just trying to lift the weight any way possible, you need to recruit the correct muscles in order to complete the movement.
The second exercise that you are going to do is incline cable chest flies. The reason why I like these is because of the continuous tension that youre going to get from doing the flies with a cable instead of just regular dumbbells. Regular dumbbells are great but when it comes to flys they stink because the tension is only at the bottom portion of the movement so the upper chest is not recruited fully. Plus with doing this exercise on the cable, you can get an extreme contraction at the top and a deep range of motion/starting point at the bottom. Remember, the more the muscle can stretch and then contract the more muscle fibers that will be recruited so this is a perfect exercise to get all of that done. I would go for 3 sets of 12 reps squeezing at the top of the contraction for 2 seconds then slowly lowering.
The last exercise is going to be incline dumbbell presses. The reason why I put these last is because with this exercise, the shoulders and triceps tend to take over a lot of the movement for the majority of people. So since your pecs are fully thrashed and fatigued from the previous 3 exercises, you wont have to worry about your triceps and deltoids taking over the movement and removing the work from your chest. So for this exercise, I would shoot for around 3-4 sets of 8 reps.
All in all, this is a great and easy to follow upper chest workout that youll be able to complete in any gym. Just remember to pre exhaust the muscle first before you do anything so your chest has to work that much harder for all the exercises. If you do this, I guarantee your upper chest will grow.
