A large, well-developed chest is critical in bodybuilding. Although, the pectoralis major is one muscle, the upper portion of the muscle can be underdeveloped if you do not train it using exercises targeting the upper pectorals. The best exercise for developing the upper-pectoral muscle is the incline presses.
Pectoralis Major
The pectoralis major muscle consists of two main heads: the sternal head and the clavicular head. The sternal head, also referred to as the lower chest, is the larger portion of the muscle and attaches to the sternum. Flat and decline bench presses and flys primarily target the sternal head. The clavicular head is the upper portion of the pectoralis major that attaches to the clavicle. The upper pectorals lies just beneath the anterior deltoids and is targeted in pressing exercises when the bench is set at a 55- to 65-degree incline, notes the Dave Draper, professional Bodybuilder and author of "Iron On My Mind."
Incline Barbell Bench Press
Begin by sitting on a bench set to the appropriate angle. Grasp the bar with an overhand grip about shoulder-width apart on the barbell. Unrack the barbell and hold it above your chest with your arms fully extended. Lower the bar down to your upper chest and press back up until your arms are fully extended before repeating the exercise. Because the upper pectorals are much smaller than the lower pectorals, you will notice that incline presses are more difficult than flat bench presses. For this reason, use a lighter weight than you normally use in the flat bench press. Always use a spotter when performing the incline barbell press.
Incline Dumbbell Bench Press
The incline dumbbell press allows for a greater range of motion in the chest and shoulders than the incline barbell press. Begin by sitting at the incline bench with dumbbells positioned to the sides of your chest with your upper arm under each dumbbell. Press the dumbbells up until your arms are fully extended. Lower the dumbbells back down until they reach the sides of your upper chest and repeat the exercise. You should feel a stretch in your upper chest and your front deltoids during the movement.
Chest Training Program
Since the upper pectorals are often the weaker area, begin your workout with an incline barbell or dumbbell press. Start with one or two warmup sets using a light weight for 10 to 12 repetitions. Select a weight in which muscle fatigue is reached between six to eight repetitions for three working sets of incline presses. Complete three sets of eight to 12 reps of the following exercises: flat bench press, chest dips and incline flys. Finish with three sets of 15 repetitions of decline pushups. Decline pushups also target the upper pectorals. Perform the exercise by elevating your feet off of the ground during the pushup.
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