Upper chest muscle exercises

Upper chest muscle exercises-workout-Training-steps

If you want to build a massive chest you need to press heavy weights. All the pec deck flyes and cable crossovers in the world won’t do anything to build real muscle. Stick with the variations of presses and pushups below and you will end up with a chest Arnold would be envious of.

• Flat Dumbbell Press :

This is a great upper chest muscle exercises ! Grab two dumbbells and lie down on a flat bench. If you have trouble getting heavy dumbbells in position here be sure to pick them up and sit them on your quads, face up before you lie back. When you are ready to begin your set, kick your legs up and rock the dumbbells back into position. Before you begin make sure you have your shoulder blades squeezed all the way together and your elbows tucked with your palms facing in. Your feet should be screwed into the floor tightly and you should drive them down throughout the set. Press the weights up in a straight line while squeezing them as tightly as possible, and then lower under control. Try to think about pulling the dumbbells back down toward you on the negative portion of the rep.

• Incline Dumbbell Press :

This is the same as a flat dumbbell press except it is performed on an incline bench set between 30 and 45 degrees. If you want to target your upper pecs while lessening the involvement of the shoulders, 30 degrees is the optimal angle.
• Jungle Gym Pushup: For pushups, the Jungle Gym can’t be beat. Loop the straps over the top of a power rack and adjust them so that the handles are a few inches off the ground. Grab the handles and proceed to do pushups as you normally would, being sure to keep your entire body tight as a drum throughout the set.

 

 

• Dumbbell Floor Press :

This is a great and rarely used variation of dumbbell presses. Lie down on the floor with a pair of dumbbells and follow the instructions for flat dumbbell presses. It is sometimes necessary to have a partner assist you in getting at least one of the dumbbells into the starting position if you are using extremely heavy weights. Keep your legs straight out in front of you unless you have lower back problems, in which case you can keep them bent with your feet flat on the floor. Lower the weights until your triceps touch the floor lightly and then press them back up. Do not let your elbows smash into the ground!

• Pushup :

This is probably the most basic of all upper chest muscle exercises yet it remains one of the best. There is no one who hasn’t done a pushup but there are tons of people who have never done a pushup properly. To do this, you must tuck your elbows into your side in exactly the same manner as you would bench press, brace your abs like you were about to take a punch and squeeze your glutes. With your body held perfectly straight (no A-frame and no sagging hips), lower yourself under control until your chest touches the floor. To increase the difficulty of this Training try having a partner hold a weight on your back or wear a weighted vest.

• Incline Bench Press :

 

Use an incline bench set between thirty and forty five degrees. Set up as you would for a flat bench press and lower the bar to your upper chest. Be sure to keep the elbows tucked in on the descent and push the bar straight up to complete the rep.

• Bench Press :

A great exercise for developing all of the upper body pushing muscles such as the front deltoids, triceps, and pectorals. Lie down on the bench with your back arched and shoulder blades fully retracted. Squeeze the bar and try to rip it apart. Unrack the bar, being sure to keep your shoulder blades tightly squeezed, and lower it to your sternum or lower pectoral area with your elbows tucked at a forty five degree angle to your side. As the bar is lowered, try to focus on pulling it down with your lats and squeezing your shoulder blades together tightly. This will preload your lats for a powerful contraction out of the bottom position. Allow the bar to touch your chest, and then explode back to the top by driving your feet into the ground and thinking about pushing yourself away from the bar and down and back into the bench. The bar should travel upward in a straight line.

• Barbell Floor Press :

This is a great workout to build up the upper chest muscle and triceps and increase overall pressing strength. Lower the bar until your triceps touch the ground lightly and pause for a second before exploding back to the starting position.

finally; I hope this article was helpful for you and I’m waiting for your comments and suggestions.