BEST Upper Chest WORKOUT
The upper Chest is the most stubborn chest area to grow, meaning that it needs plenty of extra stimulation, compared to middle and lower chest. Building Upper chest takes more time to build than middle and lower chest. You should focus on building upper chest too, to achieve a balanced full look of your upper body. You’ve probably tried to push your upper chest to grow with the help of incline barbell/dumbbell presses, incline cable flies and similar machine exercises, but there are some chances that you are doing something wrong. Most of guys want to have a good chest and they do heavy flat bench presses and push ups, these exercises don’t help you to build upper chest. Building upper chest takes time and focus. I have ‘Best Upper Chest Workout‘ routine for you to build upper chest. These are best 5 exercises for your best upper chest workouts. Keep reading this article to build upper chest.
1. INCLINE BARBELL BENCH PRESS
Barbell bench press is your first exercise of your Best Upper Chest Workout. This is well known and highly effective mass building exercise. When it comes to incline barbell press, it can your upper chest burn. One of the best things about using a barbell is that it allows you to increase the weight more gradually for more progress to build upper chest.
HOW TO : Lay on a incline bench set with barbell. Your feet should be flat on the ground, back slightly arched and shoulder blades retracted. Grasp the bar using your hand grip and hands slightly wider than your shoulder width. Hold the weight above your chest with both arms extended. Slowly lower the bar until it reaches to your upper chest, but keep the movement under control. Pause for a sec, then extend your elbows and lift the bar again using your chest muscles. Keep repeating.
PERFORM 3-4 SETS OF 6-8 REPS.
2. INCLINE CABLE FLY
Cables provide constant tension in the upper chest muscles, that dumbbells don’t provide. This exercise is one the best isolating this muscle group. Perform cable flying s after completing all heavy exercises.
HOW TO : Set the pulleys at the lowest level and place an incline bench set in between the pulleys and select same weight on each one. With a handle in each hand, lie on the incline bench and bring your hands together at arm length in front of you. Keeping a slight bend at the elbows, lower your arms out to both sides in a wide arc and feel the chest stretch. Arms should remain stationary and the movement should occur at the shoulder joint. Squeeze the chest muscles to contract them, hold for a sec and slowly reverse the motion to the starting position.
PERFORM 3-4 SETS OF 8-12 REPS
INCLINE DUMBBELL PRESS
The Incline dumbbell bench press is a great and classic exercise for your best upper chest workout. Dumbbells movements are free than barbell press. Dumbbell press increase the strength of small muscles too.
HOW TO : Lie on an incline bench with a dumbbell in each hand and place them on your thighs, palms facing each other. Lift the dumbbells to shoulder width and slightly above shoulder height on both sides, maintaining a 90 degree bend at the elbows, and rotate your wrists forward so that the palms are facing away from you. Push the dumbbells up in a controlled manner by using your chest muscles. At the top position squeeze your chest, lock your arms and hold this contraction for a sec. Slowly lower the dumbbells down.
PERFORM 3-4 SETS OF 8-10 REPS
4. INCLINE HAMMER STRENGTH MACHINE
Incline hammer strength machine for best upper chest workout. Both free weights and machines have their unique advantages. When it comes to the incline hammer strength machine, which has been specifically designed to help you achieve complete contraction of the upper chest muscles, one of the best benefits it offers is the ability to adjust the height of the seat and attack your upper chest from angles you can’t achieve on other inclines. This exercise is safer and here is minimum chances of lower back or shoulder injury.
HOW TO : Position yourself on a hammer strength machine, adjust the seat height according you and grasp the handles which should be in line with the middle of your chest. Sit up straight with a tight core and back pressed against the seat. Lift the weights slightly off the rests, then press the weight forward in a controlled manner. Make sure you don’t drop the chin because that will cause your chest to drop as well and the stress will be transferred to your front shoulder instead of upper chest. Hold the contracted position for a second, then slowly reverse the motion to return to the starting position without allowing the weight to touch the rests and repeat.
PERFORM 3-4 SETS OF 8-10 REPS
5. DUMBBELL PULLOVER
Don’t forget pullovers to add in your best upper chest workout. Also add in your regular chest workouts. Dumbbell pullover is a classic and one of the best exercises for your Best Upper Chest Workout. This exercise are different than others. Arnold and many other classic bodybuilders used to do this exercise for a thick upper chest and bigger lats. Yes this exercise helps you to build your back too.
HOW TO : Lie on a bench with your head hanging over the end. Grasp the dumbbell from the side or from behind. Hold with hands under the inner plate of the dumbbell. Position the dumbbell over your chest with elbows slightly bend. Slowly lower the dumbbell over and beyond your head until your upper arms are in-line with your torso, or below. Breathe in deeply while doing this and repeat.
PERFORM 3-4 SETS OF 6-8 REPS
This is the “Best Upper Chest Workout” routine to gain mass in your upper chest.
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