It is general knowledge that balance and proportions are the keys to an attractive physique. That is why if you want to reach the goal of a perfect body, you need to make sure that you work all your muscles equally. Unfortunately, some people ignore that rule and end up with not what they expected. So, if you are dying to have buffed pecs, you need to pay attention to all your chest muscles. And that is what an upper chest workout can help you with.
How to Work Out Your Upper Chest?
Since the majority of exercises that target your chest muscles fail to engage the upper pecs enough, they are often underdeveloped. If you have experienced this problem and find your upper chest not involved properly throughout your training, then incorporating this upper chest workout into your routine is the right choice for you. Here are some recommendations on how to work out your upper chest:
- Start with the exercises that engage your upper chest.
If you want to engage your upper chest when you exercise, the right decision would be to work them at the very beginning of your workout. So instead of starting your training on the flat bench, begin with the incline bench press. By doing so, you ensure that all the necessary muscles are involved and properly worked since you are not drained after finishing other exercises yet. Making your pecs lift more than they are used to will take you one step closer to your goal of a buffed chest. If you want to increase the productiveness of your workout, try using a bit more challenging weight.
- Use an adjustable bench.
If you want to get the best result from your workout, you may want to try to engage your muscles in different ways. As you may know, the bench in an incline bench-press station is fixed at around 45 degrees. When switching up the angle from which you work your pecs by changing the position of the bench, you add more variability to your training, making your workout even more effective. An adjustable bench has a couple of positions marked by notches. If you want to get the most out of your training, you may want to go through all of those positions.
The Best Upper Chest Workout
- Incline barbell bench press
Before getting down to the incline barbell bench press, set the bench at a 30-45° angle to make sure that your upper pecs are actively involved in the heavy lifting. You can try different angles first to figure out which one works the best for you, but avoid setting the angle too steep, otherwise you will only work your delts.
- Lie down on the bench.
- Grab the barbell with an overhand grip shoulder-width apart and hold it above your chest.
- Inhale while lowering the bar without flaring out your elbows.
- When the bar reaches your chest, stop and exhale, returning it to the initial point.
- Perform 4 sets, 6-8 reps each, with 1-minute rest between reps.
- Incline dumbbell bench press
Like with an incline barbell press, set your bench at a 30-45° angle.
- Hold the dumbbell in each hand and lie down on a bench.
- Bend your elbows and draw the dumbbells into the position on the same level as your shoulders.
- Push the dumbbells upward and toward each other, stopping when they almost touch.
- Slowly return the dumbbells into the initial position, reversing the previous movement.
- Perform 4 sets of 8-10 reps, with 1-minute rest between reps.
- Low to high cable crossovers
This exercise is especially effective at helping you get that buffed chest look.
- Hold the handles roughly at hip level with your arms at your sides and your palms facing forward.
- Inhale and bring your hands to about eye level in a wide arc motion.
- Exhale and lower them into the initial point.
- Perform 4 sets of 10-12 reps with a minute rest between sets.
- High Cable Flyes
The incline here is not the angle of the equipment or your body but in the movement of pulling the weight upwards.
- From a standing start and pulleys at either side of you, set to a low position.
- Hold the handles with an underhanded grip and lift upwards and outwards until the two meet in the middle.
- Slowly lower the cables back down.
- Repeat 4 sets of 6-8reps with a minute rest between sets.
In conclusion, if you want to achieve a spartan physique, you need to stick to a regular training routine that works your whole body. This upper chest workout will help you work all your chest muscles equally, helping you reach your goal.
Besides exercise, you need to follow a healthy nutritional plan, which includes plenty of proteins. This macronutrient plays an essential role in the maintenance of the proper functioning of your body. It repairs damaged tissues, boosts muscle growth, improves your immunity, and fights hunger. That is why increasing your protein intake can be a great idea if your goal is to get buffed. You can increase your consumption of protein by adding more protein-rich foods, such as meat, fish, dairy, beans and legumes, nuts, and seeds to your menu. Or you can use protein bars and powders.
It is also extremely important to stay hydrated, especially when you work out. Drinking water whenever you feel thirsty is the best approach to hydration. If you are not a fan of plain water, you can have some unsweetened tea or different types of fruit and vegetable water, such as lemon, cucumber, or oat water, which will not only keep your hydrated but will also provide you with some other vital nutrients.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Photo by Andrea Piacquadio from Pexels
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