Quick Tips Regarding the Upper Chest Workout

Grab a set of challenging dumbbells and angle an adjustable bench at 30-45 degrees. Press up and back slightly while the dumbbells are resting on your upper chest workout and are in contact with one another.

Keep your elbows tucked in as you lower the dumbbells until they softly brush your shirt. For the whole exercise, “squeeze” the dumbbells firmly together.

Coach’s Tip: Hexagon-sided dumbbells are ideal for this exercise since they have flat sides that are simple to push together. It is termed a hex press for this reason.

Set and Reps: Try two or three sets of 12 to 15 repetitions to produce a solid upper chest workout pump.

The Incline Hex Press’s Advantages

Rather than utilizing a barbell, chest activation needs to be more constant.

Compared to the barbell model, it requires less floor area and is quicker to set up.

A more vital mind-muscle link is made possible by a decreased stability requirement.

Bench Press with a Tight Grip

No matter how (or why) you want to hit the weights, benching is the foundation of chest day. The best workout you can perform is decent bench presses for high-value exercises.

Instead, think about bringing your hands in and completing the close-grip bench press to target your upper chest workout in particular. Benching with a tight grip involves more shoulder motion than benching with a broad grip, which should better engage your upper pecs.

The Close-Grip Bench Press Technique

Position yourself at a bench press station with your feet firmly on the ground and your gaze immediately under the barbell.

Pull the bar out of the station until your arms are precisely above your shoulders. Grip the bar with a thin, shoulder-width (or slightly closer) grip.

Keep your upper arms tucked snugly to your sides as you descend the bar to your body from here.

Reverse the action until the bar touches your chest, pushing up and back until the bar is once again at arm’s length over your shoulders.

Coach’s Tip: When doing a barbell bench press with a standard grip, the bar should make contact with your body slightly lower than usual.

The Close-Grip Bench Press Has Many Advantages

If you can do a flat bench press, your technique for the close-grip variety should be relatively transferrable.

It accentuates your upper chest workout since your shoulder joint has a more excellent range of motion.

Due to superior joint alignment, close-grip benching is often less stressful for delicate shoulders or elbows.

Adjustable Bench Press

According to weight room mythology, the flat bench is an all-around pec trainer, the incline station is where you belong if you want to grow your upper chest workout, and the decline bench is for strengthening your lower chest.

Fortunately, these concepts transcend neuroscience. According to specific statistics, the incline bench press is better than the flat bench for developing the upper pecs. Using it to train your upper pecs has lots of scientific solid support.

The Incline Bench Press Technique

Occupy a bench seat at the incline station. Adjust the middle so the barbell is suitable behind your eyes as you stare at the ceiling.

Pull the bar out of the rack until your arms are straight and above your shoulder joints by grasping it with a broad, beyond-shoulder-width grip.

To lower the bar until it rests high on your chest, bend your elbows. Then, push the weight back up to the starting position.

Coach’s Tip: Since the barbell begins behind your head during strong incline bench presses, you may enlist the assistance of a spotter.

Sets and Reps: Try 3 or 4 sets of 6 to 8 repetitions on the incline bench press. Be careful to have proper form throughout.

The Incline Bench Press’s Advantages

It enables you to apply progressive stress with the barbell while significantly loading your upper chest workout.

As long as a spotter is available, you may practice this exercise to avoid muscle failure without risk.

Gives your triceps and anterior deltoids some fantastic muscle stimulation.

If you often exercise your chest on a flat bench, this is a beautiful way to change it.

Dumbbell Bench Press with Incline

Bodybuilders and powerlifters love this incline dumbbell press because it’s a flexible but challenging exercise that, when done correctly, totally torches the chest and shoulders.

The clavicular head of the pecs (the upper chest) is principally responsible for shoulder flexion, which is enhanced while pressing on an inclined surface. This expanded range of motion significantly boosts upper chest workout fiber involvement. 

Dumbbell Bench Press Techniques

An adjustable bench should be positioned with a 25–40 degree slope. Lean back while bracing your core and placing two dumbbells, one on each knee.

As you get into position, “kick” the dumbbells with your legs into the beginning position and then place your feet firmly on the ground.

Weights should be pressed up, backwards, and inwards towards your midline.

Coach’s Tip: As you aggressively push your upper arm against your body in the final position, the dumbbells should be close together and above your shoulder joint.

Attempt 3 to 5 sets of 8 to 12 repetitions here.

Benefits of Bench Pressing with Dumbbells

Suitable for high-intensity loading, and with a spotter present, it can be pushed into failure.

The bench’s angle may be changed to fit different demands or ailments.

Assault Press

This unusual action may initially be someone doing a bench press incorrectly. However, it is an excellent exercise for the upper chest because of the powerful stretch and little involvement of the triceps when performed correctly.

The optimal bar path for this exercise is totally or almost vertical, making a Smith machine an excellent choice for performance. Even though research indicates that the Smith machine may promote muscle activation equally as effectively as free weights, it sometimes gets a negative rep.

Advantages of Guillotine Press

When done on a little slope, the guillotine press offers an intense pec stretch.

The unusual range of motion enables stimulation from a position that is difficult to access with regular activities.

It uses less energy and time to start up since it just needs mild loading.

The Guillotine Press Technique

Laying on a level or slightly inclined bench, take a broad grip and unrack an empty or lightly loaded barbell.

Maintaining a flared elbow position, steadily lower the weight towards your neck or clavicle.

Hold the lowest position briefly before pushing back up, trying to “bend” the bar into a U-shape. Do not rest the bar on your neck at any point.

Before any apparent shoulder ache, stop.

Coach’s Advice: Start with really modest weights. The empty barbell could be plenty to start with.

Sets and Reps: Try 2 or 3 sets of 12 to 15 repetitions if you need to start using large weights.

Small Cable Flye

All of the anatomical tasks that the muscle performs should be trained in a well-designed training regimen. Despite being often linked with pushing, the pecs may also pull the arm in a horizontal direction.

As a result, a successful chest day must include at least one lateral flye movement, in this instance, one that targets the upper chest. The low cable flye is the ideal culmination to your next chest day since you can precisely simulate the shoulder flexion done by the pec minor by angling the cable attachments at a low angle.

The Low Cable Flye Technique

Take a staggered posture with the wires positioned below the level of your waist. With your palms facing forward, let your arms dangle loosely behind your body.

With your arm, you rotate so your elbows are pointed to the sides at the top, “scoop” the handles up and inward.

For a powerful contraction, squeeze your chest and push your upper arm against your body. Then, gently return to the beginning position.

Coach’s Advice: To avoid shrugging your shoulders during the flye, keep them away from your ears and let them protract or travel forward.

Reps and Sets: Two sets of 12 to 15 should be plenty.

The Low Cable Flye’s advantages

Compared to a dumbbell flye, it offers more constant tension throughout the range of action.

This movement is perfect for drop sets or cluster training because of the fast and practical weight adjustment cables provided.

This is a fantastic alternative for anybody coping with an injury because of the light, smooth resistance.