According to famed bodybuilder Dave Draper, bone structure is key to upper chest development, so some people are born at a disadvantage. But body structure isn't the only thing holding back people's upper pecs. Jon Huston, another bodybuilder, says that people focus so heavily on the flat bench press that they often think of the incline bench as an afterthought. Vanity may have something to do with it, too, since most people can't bench as much in the incline position. 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. 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 and 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. Do three sets with increasing amounts of weight and repetitions ranging from 12 to four.
Step 3
Perform incline dumbbell presses. Lie on an inclined bench, spread your legs slightly and place your feet firmly on the ground. 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. Do three sets with increasing amounts of weight and repetitions ranging from 12 to four.
Step 4
Do an incline dumbbell fly. Lie on an incline bench, spread your legs slightly and place your feet firmly on the ground. Hold a dumbell 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. You should feel a strong stretch when your upper arms are close to shoulder level. Reverse directions in a smooth motion, bringing you arms back to the vertical position. Do three sets with increasing amounts of weight and repetitions ranging from 12 to four.
Step 5
Perform the cable crossover. Using a cable weight station, grab stirrup handles attached to a pair of high cable pulleys using a palms-down grip. Stand in between the two pulleys and take a step forward with one foot for balance. Bend at the waist 15 to 30 degrees while keeping your back straight. Begin the exercise with your arms extended at your sides (almost perpendicular with your body) and your elbows 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. Do three sets with increasing amounts of weight and repetitions ranging from 12 to four.
Tips and Warnings
- The incline bench press is the exercise you'll most likely want to keep tabs on to see how your strength is progressing. Try to increase the amount of weight you lift during your final set each week. Do dumbbell shrugs during your trap workout for some added work on your upper chest. Hold the weights to the front of your body and concentrate on flexing your upper chest.
- Always maintain healthy breathing while doing these exercises. Use a spotter when doing heavy lifts with free weights.
Things You'll Need
- Barbell
- Weight plates
- Dumbbells
- Weight bench
- Cable pulley station
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