Targeting the upper chest is not as difficult as it sounds. Having a good build and a properly shaped chest is a basic desire of gym lovers. So, in this article, we are going to discuss some of the best upper chest workouts to target those muscles.
If you want to make your chest look fuller, you really need to target your upper chest. Well here is one thing that you need to understand, building the upper chest will make your upper body more strong. The upper chest muscles will increase your strength and help you lift heavy on your bench workouts. So, look having a great upper chest will give you the shirt popping look that you desire. But this is not only the case, upper chest muscles are the secondary muscles in front-deltoids that means front shoulders.
So this means, having a strong upper chest will also give you strong shoulders. Without taking much more of your time, let’s get straight to the workouts.
5 Best Upper Chest Workout | Upper Chest Workouts that will definietly give you results
So, moving on further to the workouts, I want to convey some of the important points that you should always remember:
- Do a proper warm up before workoing out.
- Don’t wear to much tight clothing as it may restrict blood flow.
- Drink atleast 750ml of water during your workout session.
- Push-ups and Pull-ups are great for warming up.
So, Assuming now that you have warmed up properly let us dive straight to the workouts:
Push-ups, yup the one of the basic and most important workouts. In my opinion, push-ups are a great way to begin your chest workout.
Consider doing standard push-ups that will help you warm up before your chest workout. Also, push-ups will target your chest muscles, deltoids or shoulder, triceps, abs, and wings.
Push-ups help in stabilizing core muscles, stabilized core will effectively increase your bench press and other lifts.
So, how to perform push-ups:
- Get on your knees and place your hands on ground.
- Raise your knees up pushing your feets back until you reach in a plank position.
- Keep your core engaged back straight and body parallel to the floor.
- Make sure your hands are shoulder width apart.
- Lower your self down by bending your elbows, and as soon as your chest touches the floor push your self up.
- Repeat by maintaing the proper form.
Sets and Reps: 3 sets of 10 to 12 reps are enough.
Performing more as a beginner will make your muscles tired, and you will not be able to give your best on major workouts.
2. Flat Bench Press:
A flat bench is one of the best workouts to target chest muscles. Performing a flat bench may sound easier, but it is not.
Building proper form for this workout is a little difficult. But don’t worry I will tell you how you can do a perfectly flat bench press.
How to do a proper flat bench press:
- Lie on the bench with a proper weight stacked on barbell rod.
- Get a proper grip of the rod.
- Make sure your hands are little bit wider then shoulder width.
- If possible wear a wrist support if your performing heavy benches.
- Make a arch with your back by raising your chest and moving your hips a little back.
- Don’t lie flat.
- Now lift the barbell rod, lower it towards your chest.
- As, the rod touches your chest, hold for a second and push the rod back to the starting positon.
- Repeat and perform proper sets.
Sets and Reps: 3 sets 10 to 12 reps each.
Things to remember: While performing this workout make sure you don’t go forego lifting. Start with a lightweight and gradually increase the weight. Also, the flat bench press will target your pectoral muscles, shoulders, and arms. So, make sure you do a proper warm-up. Also, make sure when holding the barbell your palms are facing front, and your thumbs are wrapped around the rod.
3. Incline Bench Press:
The incline bench press is a variation of flat bench presses. In the incline press, the bench is angled between 45 to 60 degrees.
This workout will target your upper chest muscles and shoulders. Basically, each of the workouts that we are going to discuss will target your upper chest muscles. So assuming that you have hydrated yourself after flat bench press below is the method to perform this one:
How to perform incline bench press:
- Stack the weight on the barbell rod and sit on the bench with your feet flat to the floor.
- Lean back and lie on the bench.
- Make sure your spine is nuteral, don’t form an arch here.
- Hold the barbell with your shoulder width a part.
- Slowly lift the barbell, lower the rod towards your chest.
- As soon as the rod touches the chest, hold for a second a push the rod up.
- Repeat and perform proper sets.
Sets and Reps: 3 sets of 10 to 12 reps.
Things to remember: Make sure your thumbs wrap around the barbell properly. Holding the barbell with thumbs wrapped around the bar will help it slipping when lifting heavy.
4. Incline Dumbbell press:
Incline dumbbell press is similar to incline bench press. But in this workout, we will use dumbbells rather than rods.
How to perform incline dumbbell press:
- Get in the same position as of incline bench press.
- Hold a set of dumbbells in your hands.
- Raise the dumbbells in front of your chest.
- Make sure dumbbells are in front of your shoulders.
- Now, lower the dumbbells to your chest and raise it as soon as it touches the chest.
- Repeat with proper form.
Sets and Reps: 3 sets of 10 to reps.
Things to remember: Hold the dumbbells tightly. Make sure your wrist is straight and don’t get locked back, which may result in wrist injuries. If possible make sure you wear a wrist supporter to get a proper form of the wrist. Don’t go a lot heavy on first tries lift light and then gradually increase the weight slowly. Perform incline dumbbell press with proper form and it will maximize your results.
5. Low Cable raises/crossover:
The lower cable crossover or raises are kinds of standing cable flyes. This workout is great for building strength and the size of your chest.
This is considered an isolation workout so it can be a great finisher.
How to perform low cable raises:
- On the crossover machine, lower the pullies.
- Attach a single grip on both of the pullies.
- Grab both the handles and stand in center of the machine.
- Move one step forward and pull the grips in front of your chest.
- Make sure you pull the handles slightly higher than your chest.
- Keep your arms straight during the entire movement.
- When lowering down, make sure your arms do not pass your hips.
Sets and Reps: 3 sets of 10 to 12 reps each.
Things to remember: Have a proper form throughout the workout. Stay hydrated and work out with proper form to maximize results. These upper chest workouts are helpful in developing great muscle mass and strength.
So, guys, these are some of the best upper chest workouts. Always remember to wear proper gym accessories like belts and wrist supporters. Always stay hydrated during the workout as it will help you achieve a great pump and recover tiredness. Also, performing these workouts with proper form is important, because it will reduce the risk of injuries.
Not only a proper chest will provide you good looks, but the upper chest will help your shoulder gain more strength.
To build proper muscles you not only need to focus on proper workouts, but along with that, you need to have a proper diet plan. Here is another article for you that will help you design your diet plan.