How to build your upper chest
𝙏𝙞𝙥𝙨 𝙤𝙣 𝙝𝙤𝙬 𝙩𝙤 𝙗𝙪𝙞𝙡𝙙 𝙮𝙤𝙪𝙧 𝙪𝙥𝙥𝙚𝙧 𝙘𝙝𝙚𝙨𝙩
Who doesn't want a shelf like upper chest?! It looks impressive and ties in nicely to your front delts giving it a wonderful 3D look.
It's taken me a good while to get mine to a size that I'm happy with, so don't give up...as long as you put the work in the results will follow.
Here are a few quick tips to help you on your way if yours is a lagging.
Prioritise upper chest in your workout
Do you come and start your chest workout with a flat bench movement every time? 🥱
The start of your workout is when you're freshest so use this energy to attack weaker body parts.
Warm up your shoulders and do an incline compound movement to start off with. Stick with the exercise for 6-8 weeks and log your weights and reps with an attempt to beat one or the other each week.
When your numbers start to go down, then it's time to switch out the movement.
If you're at more of an intermediate level, try pre isolation by making your first exercise on chest day low cable flyes (see picture).
I would do volume sets here, so 2-3 warm up sets building weight. Then 3-4 straight sets anywhere from 10-15 reps BUT you must use the same weight and get the same reps for each set.
For example if you got 4 sets of 14 reps with 4 plates this week, next week aim for 4 sets of 15 then increase your weight the following week to 5 plates, aiming for 4 sets of 10, then the following week 4 sets of 11 etc.
This will isolate your upper chest, filling it with blood nicely before moving onto your second movement which will be an upper chest compound movement.
Increase your intensity and then some
On your last sets include drop sets or rest pause, try some forced negatives and if you have a training partner get them to help you get a few extra reps out safely after failure.
If you don't have a training partner, choose an exercise that you can safely fail on such as dumbells and once you can't get a full rep out on your last set, perform partial reps to failure.
Or on Smith machine choose to do a rest pause cluster set with your heaviest weight, so 4-5 smaller sets with 15-20 seconds rest in between (aim for around 15 reps total).
Add a second upper chest session in your week (I did this)
On a rest day or tag onto back or arms, another couple of upper chest movements different to what you do in your main chest workout.
You don't have to do intensity here, do 3-4 straight sets but make it challenging.
Try a superset of a fly variation with a compound movement. Just remember to make these different exercises to your main chest session.
Try new exercises
Try a new angle on a bench. If you always do incline bench, try dumbells, Smith machine or plate loaded machine. Pullovers on a slight incline. Low to high cable flyes. Incline dumbell flyes.
As mentioned above, aim to progress each week with weights and/or reps.
Try and log your workouts because if you're like me, you'll not remember what you did 5 minutes ago let alone a week ago. If progress on an exercise starts to go backwards swap it out. Likewise if it keeps improving, keep it in your workout.
Give some of these a go if you need to improve your chest and if you have any questions or need a hand whilst you're at gym, or unsure about intensity techniques please ask myself or Chris at any time.
Mon-Fri: 06.00-21.00 Saturday: 09.30-17.00 Sunday: 10.00-16.00
°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° MuscleFactory Gymnasium William Street End Swinton South Yorkshire S64 8BP