Effective Upper Chest Workout
A well defined chest is a true sign of an elite lifter. Being able to target each area of your chest (upper,
middle, and lower) is an art in itself. Its time to stop with the wimpy chest workouts and start hitting chest like
In this article, I will focus on the upper chest. I will outline the specific muscles of the chest, some
important exercises, and a killer workout for your upper chest!
First, learning the anatomy of the chest region is a great way to understand how to work the chest effectively.
This way, you are not just blindly working out - you will actually know the muscles you are using and what
movements will target them the best. Your chest is made up of two muscles: the pectoralis major and the pectoralis
These two muscles are responsible for flexing, adducting, and rotating the humerus. The pectoralis minor is
located underneath the pectoralis major, and is a small triangular shaped muscle. The pectoralis major is the
muscle you will most commonly associate with the chest as it is located on top of the pectoralis minor.
The larger of the two muscles, the pectoralis major is composed of three “sections” (upper, lower, and middle).
These areas have been the source of a long debate between bodybuilders and fitness professionals.
Many believe you cannot isolate different areas of the chest and others are convinced that you can only build a
well developed chest by isolating each section. For the purpose of this article, we will assume that each section
can be isolated using different movements.
Using this assumption, we can conclude that movements in which the weight is lower and pressed above the collar
bone will isolate the upper chest. Incline bench press with either dumbbells or a barbell is excellent for this.
Cables or dumbbells can also be used for a fly movement in which you focus on hitting the upper chest. When
targeting the upper chest, it is critical that you develop a mind-muscle connection. This will help you activate
the muscles of the upper chest even more.
Incorporating flys and shoulder presses into your routine is a great way to build your upper chest. Take a look
at this killer upper chest routine that will
surely give you a good pump:
Warm Up: 5 -10 minutes treadmill/bike
Arm circles (with a 5 pound weight)
Flat barbell bench press: 4 x 10
Incline bench press: 5 x 8
Lying dumbbell flys: 5 x 10
Cable crossovers: 5 x 8
Incline dumbbell bench press: 3 x 10
If you still feel like your chest can take it, perform a couple sets of wide stance pushups and dips to really
fatigue your chest. Remember that in addition to your training you should be following a solid nutrition plan that
matches your goals (caloric surplus for gaining weight, caloric deficit for losing weight).
This combination will encourage your body to build new, stronger muscle mass with minimal fat gain. Keeping your
workouts consistent and challenging will build
a rock solid chest in no time at all!