How to exercise upper chest? The upper chest refers to the pectoralis major muscle, and although it isn’t as developed as the lower pecs, it’s still extremely important for chest development. Because the upper chest muscle lies closer to the center of the body than does its lower counterpart, you can’t achieve the ideal V-shape without training your upper chest too. Try these five exercises to sculpt your pecs from all angles with equal attention to detail and you’ll be well on your way to achieving that coveted male physique.
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5 Upper Chest Exercises
1) Dumbbell Flyes
Lie face down on an exercise bench, gripping dumbbells with arms straight. Lower the weights until they’re in front of your chest, then bend at the elbows and lift the weights out from your body, bringing them together and up in a fly motion. Slowly lower the weights back to starting position. Do 12-15 repetitions. Dumbbell Bench Press: Lie face up on an exercise bench holding two dumbbells over your head, palms facing away from you. Slowly lower the weights until they’re in front of your chest and slightly wider than shoulder-width apart, then press them back to starting position. Do 12-15 repetitions.
2) Incline Bench Press
The incline bench press is a fantastic exercise for the upper chest and will strengthen your pecs while simultaneously sculpting them. In order to do an incline bench press, find a flat surface and prop up two 45-pound plates on their edges so that they face you. Now, lie down with your back on the plate and hold two dumbbells. Push up with both arms while squeezing your pecs together until they touch at the top. Hold this position for three seconds then slowly lower yourself back to the starting position. Repeat eight more times and then switch arms or sides if desired. You can also try lifting one arm from time to time as well as performing pushups where only one hand is touching the ground.
3) Flat Barbell Bench Press
The first exercise is the flat barbell bench press. To do this, lie on your back, grab a bar and hold it in front of your chest. Then, keeping your arms straight and making sure your elbows are below the barbell and not tucked close by your side (this will put undue pressure on the shoulder joint), bend your arms so that you lower the bar towards you chest. Push yourself up so that the weights is about an inch or two away from touching down. This will be one repetition.
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4) Decline Push-ups
Decline Push-ups are a great way of exercising your upper chest as it moves your arms up and down in front of you. It also strengthens your back muscles as you push up and creates tension on the pecs when going down, which helps with definition. You can do decline push-ups either on the floor or on a decline bench. To set up for a decline push-up, lie down face-down with your arms fully outstretched so that they’re at 90 degrees with the ground. Place your hands palm-down directly under your shoulders so that they don’t touch any body weight when they are raised off the ground. As always, try this exercise first in its easiest form and then move towards more challenging exercises when you feel comfortable enough doing so.
5) Bent Over Rows
Grab a set of dumbbells, or a barbell if you have one, and place them at your feet. Stand with your feet hip-width apart and grab the weights. Now, lean forward at your hips so that your torso is parallel to the ground and bend over at the waist as if you were going to touch your toes. This will stretch out the lats (upper back muscles) and prepare you for exercise. When you’re ready, pull the weights up towards your chest while squeezing tightly and keeping your elbows close to your sides; be sure not to hunch or arch in order during this movement.