Chest And Triceps - Muscles to Grow Bigger

The upper chest is the most stubborn chest area to grow, meaning that it needs plenty of extra stimulation, compared to the mid and lower pecs which get more action due to their involvement in many upper body exercises. Therefore, achieving a balanced, full look of the upper body, requires focusing a big part of your chest training on movement that effectively work the upper chest. Needless to mention, increased size and strength in the upper chest is not only going to improve your aesthetics – more importantly, it will translate to increased strength in all of your major lifts.

You’ve probably tried to push your upper pecs to grow with the help of incline barbell/dumbbell presses, incline cable flies and similar machine exercises, but since you’re reading this article, we can assume that you’re doing some wrong. The truth is that these basic movements are all you need for stellar chest growth, but you need to learn how to use them in a way that unlocks their full potential.

Here are the 6 best exercises for a complete upper chest attack and how to perform them for maximum gains!

1 Incline Cable Fly
2 The Landmine Chest Press
3 Incline Barbell Bench Press
4 Incline Dumbbell Bench Press
5 Flat Barbell Bench Press
6 Incline hammer strength machine

What I want you to do over the next 8 weeks is perform the following upper chest workout once every 5 – 7 days:

Incline Barbell Bench Press

Warm up and 3 sets of 4 – 6 reps

Incline Dumbbell Bench Press

3 sets of 4 – 6 reps

Flat Barbell Bench Press

3 sets of 4 – 6 reps

Optional

Dips (Chest Version)

3 sets to failure