Whether you are designing an exercise program to build muscle mass or to achieve a specific sports-oriented or fitness-oriented goal, there are many reasons that you should ensure that you get a balanced workout in terms of what muscle groups you are trying to strengthen. The muscles of the chest are divided into two sections, and it takes different types of exercises to achieve a well-balanced workout that will enable you to maximize the potential of the pectorals.
Incline Bench Press
The incline bench press is often overlooked, simply because many people exhaust themselves on the basic bench press and don't have energy left to begin another exercise. But wise people who want to develop muscle diversity in the pectoral region will find it worth it to save some energy. The incline bench press is perfect for developing the muscles of the upper pectoral region, and it is one of the best and simplest exercises to perform.
Simply sit on an incline bench and grab the barbell at shoulder width. If using free weighs, always have a spotter help you get the weight off the bar. Bring the weight slowly to your chest and let the bar touch lightly there. Then press while exhaling until your arms are fully extended. Complete four sets of eight to 10 repetitions.
The Decline Pushup
If you do your chest workout at home, and like to do push-ups, then working the upper pecs will be easy for you as well. Just place your feet on a chair or table so that your body is at a 45 degree angle with the ground and do your push-ups from that position. The reps will instantly become harder than your normal ground-level push-ups, so don't expect to knock out 50 in two minutes. Instead, do the exercise slowly, and with proper technique for a chest-maximizing burn. Find a reasonable number of reps that you can do per set, and strive to do three or four sets.
Incline Dumbbell Flyes
Incline flyes focus more on the upper pectoral muscles as well. They are a great exercise for balancing out the physique of the chest, and they can be done at the gym on a regular exercise bench or at home on an exercise ball. Choose a weight that you can do eight or 10 reps with, and try a two-count in both directions.
Slowly lower the weights so that the back of your arms are parallel to the ground, bringing the dumbbells apart as you do this. Let your arms bend as you bring the weight down to your chest, than bring the weights together at the top as you straighten your arms. Start with four sets of eight to 10 repetitions.
Incline Cable Flyes
These are similar to the dumbbell flyes, and they also emphasize the upper pectoral muscle group. Sit on an incline bench directly between a cable machine that has pulleys on both sides. Begin with arms widely spread, with elbows slightly bent and palms facing inward. When performing the upstroke, visualize hugging a giant tree, and at the apex of the rep, squeeze your pecs together for a one-count, then slowly lower the pulleys for the beginning of the next rep. Four sets of 10 is a great place to start, with muscle failure the goal at the end of each set.
Considerations
Working these muscles two or three times a week is a good place to start. Any more could do more harm than good, due to fatigue, and any less could be under working the muscle group. Always seek the help of the spotter when performing difficult exercises that may take you to muscle fatigue or failure. Start slowly if you are new to this, and know your limitations.
You don't have to do all of these exercises every time you do a chest workout, but working one or two of these into your regular pectoral routine will make for a better balanced workout.
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