the upper chest is the most stubborn section to grow and thus needs even more stimulation than the mid and lower pecs. Personally, I feel that all trainees should spend 2/3 of their chest training on movements that target the upper chest in order to achieve a balanced look.
I would like to offer you six exercises that hit the upper pec fibers hard.
1 Incline Cable Fly
Training Tips:
✓ Position bench at around 45 degrees.
✓ Lower cables in an “arc” motion, ensure to feel the chest stretch.
✓ Vary the position of the bench to hit different angles of the upper chest.
✓ Hold and contract the chest muscles when hands are together.
Incline Dumbbell Bench Press
Training Tips:
✓ Palms to face each other, arms positioned shoulder width – wrists rotated to face ceiling (see image.)
✓ Exhale whilst pushing dumbbells upwards – keep control at all times.
✓ Take your time lowering weights.
✓ Vary bench angles to hit different angles of the chest.
3 Incline Barbell Bench Press
Training Tips:
✓ Bench to be around 30 degrees – hands positioned slider wider than shoulder-width.
✓ Position bar straight in front of you, locking arms to secure starting position.
✓ The bar should be lowered slowly until it has reached upper chest – and pause.
✓ Power the bar up using your chest muscles – lock arms and squeeze, getting the contraction.
4 Incline Hammer Strength Machine
Training Tips:
✓ Ensure to adjust the seat height to ensure the bar levels with your chest.
✓ Dig shoulder blades into the seat and ‘push out’ chest muscles.
✓ Exhale whilst pushing the bar forward, holding the contraction when stopped.
✓ Slowly return to starting position.
5 The Landmine Chest Press
Training Tips:
✓ Hold a neutral spine throughout the movement to prevent injury.
✓ Exhale on pushing movement, inhale when returning to starting position.
✓ Contract the pectoral muscle (pecs) at the top of the movement.
6 Reverse Grip Bench Press
This is usually thought of as a triceps-builder but believe it or not, EMI studies show that the RG Bench Press activates the upper chest fibers as much as 40% more than standard incline presses! This movement can be done with free weights or on a Smith machine, whichever you prefer.