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How To Build A Bigger Upper Chest – 4 Key Exercises To Fill Out Your Upper Chest

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When it comes to building your chest the upper pec always seems to develop much slower than the lower part of your chest. So if you’re upper pecslooking to get a even and symmetrical chest building the upper pec is key to achieving that. Of course like with all muscle groups it would be very beneficial if you understood how each part of the muscle you’re working operates and how many different parts there are to that muscle. Knowing this will greatly improve your mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Upper Chest

When it comes to the upper chest you only need to focus on 2 muscles the Pectoralis major and Clavicular head. The pec major is your largest chest muscle and is located on the front of the rib cage. The Clavicular head is actually located on the upper part of your pectoralis major (aka your upper chest) and runs from your clavicle, to your collarbone then down to the top part of your chest.

Now that you understand what muscles make up the upper chest here is a brilliant routine for you to try that will hit every single muscle fiber in your upper pec, but remember you must also have a healthy & balanced diet with high protein and enough sleep to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the upper chest working or else you’re just wasting your time.

Incline Hammer Strength Press

Adjust the seat of your hammer strength press so that when you put your hands onto the handles it is inline with your nipple. Ensure your elbows are down close to your ribs, feet planted on the ground and push upwards with the machine. This works both the pec major and the clavicular head.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

incline hammer strength press

Incline Bench Press

Ensure your bench is at 30-45 degrees. Pinch your shoulder blades together, this will take tension of your shoulder blade and rotator cuffs. Ensure your elbows are closer to your ribs to put more emphasis on your triceps. The further away they are from your ribs the more emphasis it will have on the anterior (front) delt and you want to prevent this or else you risk your shoulders from getting injured.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

incline bench press

Incline Dumbbell Fly

Begin the exercise by retracting your scapula while laying on a incline bench. Once you are holding a pair of dumbbells over your chest with both your arms slightly bent, begin to lower the dumbbells as far as you can until you feel a stretch in your chest and upper chest. Remember to keep your feet planted on the floor to help you keep balance.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

incline dumbbell flys

Incline Dumbbell Press

Ensure your bench is at 30 degrees before doing this exercise. Start by sticking your chest out and bringing the dumbbells down over the lower part of your chest (your nipple line) so that when you push up it activates mostly the pec major and clavicular head.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

incline dumbbell press

If you would like to get the most out of your chest workouts and any workout in general then check this out: The Legion Pulse Pre Workout Review

Do this routine two times a week to get a Big and Full Upper Chest, if you have anymore questions about the chest or this routine leave a comment below.

8 thoughts on “How To Build A Bigger Upper Chest – 4 Key Exercises To Fill Out Your Upper Chest

  1. A really good read. Apart from the flyes I agree with each and everyone of these exercises for building a great upper chest. They all provide significant overload to the area.

    Great explanations of the exercises also. For someone wanting to learn, this is a brilliant article.

    Out of these exercises do you have a favorite of your own?

    1. My favourite would definitely be the incline dumbbell press as I feel my upper chest working the most in that movement. p.s the pump fells great aswell.

  2. Hey !

    Liked your post. Very cool that you added so detailed workouts and even sets and reps.

    While you reccomend doing the exercise twice a week, i have a question – it is probably a good idea to also strengthen you back muscels as I hear it is possible to get an uneaven figure by just doing one muscle group ?

  3. Hey Andrew,

    This is a great article. Seems I have been doing my lifts the wrong way, so thanks for this step by step approach guide. I usually have weights at home, this will be a great way to start using this information at home. Thanks again, really appreciate this my man.

  4. As a girl, I don’t want to be any wider on my upper body, but my boyfriend definitely needs to look at this. He is obsessed with working out and I want him to make sure he is doing things right. I am going to tell him to take a look at this. He is going to enjoy it. Thank you for the advice ! p.s do you have any leg workouts for us girls ?

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