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Fastest Way to Build Upper Chest Muscles

author image Kip Doyle
Kip Doyle, the managing editor at a weekly newspaper in Western New York, has over 12 years of experience researching and participating in sports and physical fitness. Doyle, who also writes about technology, music and pop culture, has been published by several newspapers, as well as websites like Punknews.org.
Fastest Way to Build Upper Chest Muscles
Father uses dumbbells beside his son in gym. Photo Credit XiXinXing/XiXinXing/Getty Images

Bone structure is key to upper chest development, so some people are born with an advantage. However, anybody can improve their upper chest area with specific exercises, such as incline-chest presses. Most people can't bench as much in the incline position as in the flat position. But don't let that get in the way of your goals. To build your upper chest fast, do a specific workout twice a week.

Step 1

Perform decline push-ups. Elevate your feet on a bench or a chair. Get yourself in the prone position, palms planted on the ground at shoulder width. Push yourself off the ground until your arms are almost fully extended. Don't lock your arms. Lower your body back down to your starting position. Do 20 repetitions three times.

Step 2

Do incline bench presses. Set the bench at a 30- to 45-degree angle. Assume the incline-bench position: lie on the bench and spread your legs slightly with your feet planted firmly on the ground. Keep your hips, shoulders and head resting on the bench. Grab the racked barbell with an overhand, palms-away grip, with your hands slightly wider than shoulder-width apart. Unrack the bar and lower it to your upper chest. Press the bar upward, keeping your elbows pointed out to the sides. With your arms extended, pause, then lower the weight back to the starting position.

Step 3

Perform incline dumbbell presses. Assume the incline-bench position and hold a dumbbell in each hand with an overhand, palms-away grip. Bring the dumbbells to shoulder level, hands falling just outside the shoulders. Press the dumbbells upward and inward. Fully extend your arms, pause and lower the dumbbells back to the starting position.

Step 4

Do an incline dumbbell fly. Assume the incline-bench position and hold a dumbbell in each hand with an overhand, palms-facing grip. Extend your arms above your chest with your elbows bent slightly. Lower your arms out to your sides. Feel a strong stretch when your upper arms are close to shoulder level. Reverse directions in a smooth motion, bringing your arms back to the vertical position.

Step 5

Perform the cable crossover. At a cable weight station, grab stirrup handles attached to a pair of high cable pulleys using a palms-down grip. Stand between the two pulleys. Take a step forward with one foot for balance. Bend at the waist 15 to 30 degrees while keeping your back straight. Extend your arms so they are perpendicular with your body and your elbows are slightly bent. Pull your arms forward in front of your chest in an arcing motion until your hands come together or cross slightly in front of your body. Hold, then maintain control as you return to the starting position.

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