If you are trying to bulk up in the gym, you may find that one area in particular is lacking growth --- the upper pectorals. Bodybuilding.com notes that many people think that just doing the flat bench press is enough to build up the chest, but this is not so. The flat bench press is vital for chest development but will not work out the upper area enough for significant development. For this, you need to diversify your chest workouts.
Incline Barbell Bench Press
Adjust the bench of a bench press machine to an incline of approximately 45 degrees. Lie back on the bench and grip the barbell at slightly wider than shoulder-width. Slowly lower the barbell to approximately three inches above your chest and then power it up to full extension. Perform three sets of five reps each. Do not allow the barbell to touch your chest because this puts pressure on the shoulders.
Incline Dumbbell Bench Press
The incline dumbbell bench press requires greater control and balance than the barbell press. It is also safer if you do not have a spotter to help you. Adjust a bench to a 45-degree incline. Lie back with two dumbbells. Push the dumbbells up to full extension in a powerful motion and then lower them to almost chest height more slowly. The dumbbells should not touch your chest. Perform three sets of 10 reps.
Incline Dumbbell Fly
The incline dumbbell fly is an isolation exercise, according to Bodybuilding.com. This means that the dumbbell fly focuses primarily on the upper pectoral area. Perform one set to failure as a super set after the dumbbell bench press. Lie back on the 45-degree angle bench. With palms facing in and with a neutral grip, hold the dumbbells out to the side. Bring your arms together above your head, and then lower them back out to the side.
Incline Cable Fly
The incline cable fly is an isolation exercise for the upper pecs like the dumbbell fly. Perform this exercise as a super-set to failure after the incline bench press. Bodybuilding.com says to position an incline bench between the pulleys of a cable machine. Take a handle extension, set at the lowest setting, in each hand and hold them at your sides as you lie back in the machine. Pull the handles up so that they meet above your head and then lower them down again.
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