When training the upper chest, or upper pectoral muscle group using an incline bench and dumbbells, you can choose from a variety of exercises. The key is knowing which exercises target the upper chest, how to perform each exercise with proper technique and using a spotter for safety. Following these simple guidelines, training the upper chest should be relatively easy.
Standard Incline Bench Press
Performing a bench press on an incline bench, with dumbbells as your resistance will target and train the upper pectoral muscles, more commonly referred to as your chest. When using this exercise as part of your training routine, proper technique is important. Start by holding the dumbbells in your hands, supporting the weight at shoulder height. Drive both hands up, moving them perpendicular to the floor until your arms are fully extended over your head. Do not lock out your elbows at the top of the lift. Briefly pause before slowly returning the weight to the starting position. Repeat the movement for 10 to 12 repetitions over two to three sets.
Reverse Grip Incline Bench Press
The reverse grip incline bench press is very similar to the standard incline bench press. The most notable difference between the two exercises is that instead of holding the weight with your palms facing out, your palms should face the body throughout the lift. Once the weight is extended to the top of the lift, squeeze your chest to fully contract the muscle group. Slowly lower the weight back to the starting position to complete the first repetition. Repeat the exercise movement for 10 to 12 repetitions over two to three sets as part of your training routine.
Incline Butterflys for Chest Development
To perform the butterfly exercise on an incline bench, start by holding the dumbbells in your hands with your arms fully extended over your head. Flex your elbows so that your arms are not completely straight. Allow both hands, and each dumbbell, to slowly lower to the outside of the body in a downward arc-like swing, to a point that the weights and arms are parallel to the floor. Briefly pause before thrusting the weights back into the starting position by moving the weights in an arc-like, upward swing. Repeat the movement for 10 to 12 repetitions over two to three sets over the course of your training. Do not to allow your arms to go lower than parallel to the floor to reduce the risk of injury to your shoulders.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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