The pectoral muscles start at the upper sternum, run down to the lower sternum and flare over to the sides of the chest in a fan shape. This large muscle group needs to be targeted from different angles to ensure that you achieve full development. A good workout for the upper chest involves the body being at an inclined angle.
Warm Up
Before you start a chest workout, spend a few minutes warming up your body. This will get blood flowing to your muscles and reduce the chances of injury. Include five minutes of light jogging, or some other form of cardio, and finish with dynamic stretches, which are performed in motion. According to the American Council on Exercise, these are better suited for pre-workouts than static stretches, which are held. Perform stretches like arm circles, arm crossovers, side bends, trunk rotations, forward bends and shoulder shrugs.
Exercises
The goal with your exercise selection is to forcefully tax your upper chest to maximize muscle recruitment. Include exercises like incline presses, dumbbell flies and isometric holds. You have the option of using a weighted barbell or dumbbells for your bench presses. Incline bench presses make good additions to your workout because they are compound. Compound exercises work a focus muscle, and they also involve other muscles. This allows you to lift heavier weights. The incline press, in particular, works the chest, shoulders and triceps all at the same time.
Form Pointers
For the best results with your upper chest workout, pay attention to strict form. If you do not use a full range of motion and rely on momentum, you will compromise your progress. Take the incline bench press, for example. Begin from a face-up position on a fixed incline bench and grasp the bar with a wider-than-shoulder-width grip. Steadily push it off the supports and hold it straight above your body. Keeping your abs tight and back pressed against the bench, slowly lower the bar until it lightly touches your upper chest. Steadily push the bar up until your arms are fully extended, and repeat.
Tips and Rep Scheme
Doing enough work is essential for making gains with your chest workouts. Follow a pyramid rep scheme with your incline bench presses, do four sets of flies to failure and perform four isometric holds for a minimum of 30 seconds. To do a pyramid, perform five sets and increase your weight with each one as you decrease your repetitions. For example, aim for 12, 10, eight and six reps. Use a heavier resistance with each one and use the heaviest resistance you can handle for the last set. Start this off with a set of 15 reps with a light resistance to further loosen up your chest.
Flies work the inner part of the upper chest. Perform these on the incline bench with dumbbells held an inch apart above your body and your palms facing each other. Keeping a slight bend in your elbows, lower the weights to your sides and push them back up.
Isometric holds require nothing but body weight. Sit in a chair or stand, clasp your hands together in front of your body with your arms at an upward angle, and push inward forcefully.
When doing your bench presses and flies, it is a good idea to have a spotter on hand for assistance.
Spotter
Adhering to your workouts is a primary point to consider when it comes to making progress, but you still do not want to overtrain. Instead of working your chest every day, take at least one day off in between. This will give your muscles time to rebuild and get stronger.
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