Best Upper Chest Workout

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The largest muscle group in the upper body is known as the pectoralis major and doing upper chest workout basically means building muscle definition to these group. Spread across the upper torso, the upper chest muscles are upper worked out by doing numerous exercises using heavy weights and focusing on inner, outer, lower, and upper pecs.

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Upper Chest Workout



Tied in closely with the arms and shoulders, your pecs are “pushing” muscles. When the upper chest is being worked, the triceps and deltoids are also going to automatically get some work. The weights you use in your training program directly relates to the size, depth, and spread of your pecs.

Upper Chest Workout and Exercises to Develop the Pecs

Dumbbell Exercises for a Chest Workout – To equate the Olympic bar lifts, dumbbells may be used for a number of bench exercises. Flies may be performed on a flat, decline, or incline bench. These are great for stretching the pecs and ripping them.

Cable-and-Pulley Machine – For chest-finishing exercises like the two-handed crunch, the cable-and-pulley machine is fantastic. The exercise begins with arms spread far apart, then coming closer together in front of the chest, arms slightly bent at the elbow.

Bench Press – The bench press is the first exercise you think of when evaluating and discussing the pecs. It may be performed in various ways, using different benches, angles, grips, and weight. Every single aspect works different muscles.

The Olympic bar and plates most often used are the only thing the different types of bench presses have in common.


upper chest workout

To perform a basic bench press, a wide grip is used, because a wide grip demands more exertion from the outer pecs. Determining whether the upper or middle pecs are utilized is done by lowering the bar to the neck or to the middle of the chest.

If the bar is lowered to mid-chest and the elbows are kept firmly at the sides when lifting, the triceps become involved moving the weight. If the bar is lowered to the neck and the elbows are farther apart, the frontal deltoids as well as the pecs are used.

Performed on an incline board, with the bar lowered to the neck, the upper pecs are exercised, but performed on a decline board, the lower pecs are exercised instead.

Parallel Bar Dips – When the hands are placed shoulder-width apart, these are great for exercising the upper and inner pecs. If the hands are placed father apart, you involve the outer pecs and delt-pec tie-in.

Bent-Arm-Pullover – With the weight on the floor, this exercise is done on a flat bench. In a supine position, the lifter reaches back over his head for the barbell. The weight is brought to the chest in a circular motion, keeping the arms bent.

best upper chest exerciseA compound exercise is then performed by then pressing the weight from the chest like a close-grip bench press. The barbell is brought back to the chest and lowered back to the floor using a circular motion.

For upper results, begin with the heavier weight exercises, such as the bench press, and go to progressively lighter ones, from the barbell exercises to the dumbbells, finishing up the pecs with the bodyweight resistance exercises.

These are just a few but enough to give you the whole upper chest workout that you need to build the definition that you want.

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