The pectorals are one of the largest and most noticeable upper body muscles. The main function of chest muscles is to bring the arm across the chest, and to work in tandem with the triceps in any "push" movement. The chest separates into three regions: upper, mid and lower. The upper chest extends all the way up to the collarbone, and the lower chest extends to the ribcage. Each region must be worked separately to ensure muscular balance and stability. Before attempting any of the following exercises, and since strength varies from person to person, it's best to determine for yourself what constitutes as "light weight" or "medium weight" so you don't hurt yourself during a movement.
In the Gym
Step 1
Build your upper chest by doing incline dumbbell flyes exercises. Grab one medium-weight dumbbell in each hand and rest them on your knees while sitting on an incline weight bench. Kick your knees up to help lift the dumbbells, fully extend your arms, and hold the weight out and up, in line with your shoulders. Bend your elbows 15 degrees and open your arms wide bringing the dumbbells down on either side of you. Stop when you are able to draw a straight line from one inner elbow across your chest to the other inner elbow. Do three to five sets of 10 to 15 repetitions.
Step 2
Begin doing incline bench presses by mounting a barbell with medium to heavy weight. Lie back on the incline bench and grip the barbell with both hands slightly wider than shoulder width. Unrack the barbell and bring the weight down to your chest at nipple level. Stop when you can draw a straight line from one inner elbow across your chest to the other inner elbow, even if that means the barbell never touches your chest. Do three to five sets of 8 to 15 repetitions.
Step 3
Perform incline cable pulley flyes using a cable pulley machine. Place an incline bench between the two cable holsters of the machine. Place the holsters at feet level and adjust the weight on each side so they collectively equal a medium amount of weight. Grip both pulley handles and push them up above your chest, fully extending your arms. Repeat the same movement used for incline dumbbell flyes, but take extra care when releasing the cables after each set. Do three to five sets of 10 to 18 repetitions.
At Home
Step 1
Go several days between upper chest workouts to give your muscles time to build. According to John Berardi, Ph.D., who has worked as the lead trainer for several professional and Olympic teams, recovery from intense workouts to a specific muscle group can take longer for some people than others. Though the average is three to four days, some people need as much as seven full days for a particular muscle group to fully recover. It's best to get to know your muscles and determine for yourself how long it takes you to completely recover. It's perfectly fine to work other muscle groups while another is recovering.
Step 2
Eat lots of protein to give your muscles the tools to grow. Working out until you can't move is one part of getting your muscles to grow, but without providing your muscles with protein, your muscle gains will be minimal. A study done by Dr. Peter Lemon of Western Ontario University found that active people require 1.6 to 1.8 grams of daily protein per each kilogram of body weight to achieve maximum muscle growth. This means a someone who weighs 145 pounds must eat at least 105 grams of protein every day.
Step 3
Sleep is by far the most important factor in muscle growth. During sleep your body shuts down and goes into an anabolic state. Your brain replenishes important chemicals while sleeping that help your body run as efficiently as possible. Growth hormones also peak up to their highest level when you are in your deepest sleep, revitalizing your bodies energy and growing new muscle tissue. Try to get eight to ten hours of sleep every night for maximum muscle gains.
Tips and Warnings
- Always stretch before and after every workout. Set aside at least 10 minutes for stretching sessions, and try to isolate the areas that you intend on working out for that day. This will help with flexibility during workouts, and decrease your chance of injury due to strains or "cold" lifting.
- Starting out lifting too heavy can strain or tear muscles, potentially putting you out of commission long term. Always start light and work your way up. Never jerk your body during a lifting exercise. Jerking may cause a back injury.
Things You'll Need
- Adjustable weight bench
- Dumbbells
- Barbell
- Weight plates
- Partner for spotting
References
- Body Building: Sleep 101: Importance, Effects, & Steps to Maximize Anabolic Potential
- Journal of the American College of Nutrition: Beyond the Zone: Protein Needs of Active Individuals
- John Berardi: Weight Lifting and Post Exercise Muscle Recovery
- Shape Fit: Chest Exercises - Incline Dumbbell Flyes
- Muscle & Stength: Incline Cable Flys Video & Instructions
Member Comments