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Upper chest workout for a spartan physique
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It is general knowledge that balance and proportions are the keys to an attractive physique. That is why if you want to reach the goal of a perfect body, you need to make sure that you work all your muscles equally. Unfortunately, some people ignore that rule and end up with not what they expected. So, if you are dying to have buffed pecs, you need to pay attention to all your chest muscles. And that is what an upper chest workout can help you with.
How to Work Out Your Upper Chest?
Since the majority of exercises that target your chest muscles fail to engage the upper pecs enough, they are often underdeveloped. If you have experienced this problem and find your upper chest not involved properly throughout your training, then incorporating this upper chest workout into your routine is the right choice for you. Here are some recommendations on how to work out your upper chest:
- Start with the exercises that engage your upper chest.
If you want to engage your upper chest when you exercise, the right decision would be to work them at the very beginning of your workout. So instead of starting your training on the flat bench, begin with the incline bench press. By doing so, you ensure that all the necessary muscles are involved and properly worked since you are not drained after finishing other exercises yet. Making your pecs lift more than they are used to will take you one step closer to your goal of a buffed chest. If you want to increase the productiveness of your workout, try using a bit more challenging weight.
- Use an adjustable bench.
If you want to get the best result from your workout, you may want to try to engage your muscles in different ways. As you may know, the bench in an incline bench-press station is fixed at around 45 degrees. When switching up the angle from which you work your pecs by changing the position of the bench, you add more variability to your training, making your workout even more effective. An adjustable bench has a couple of positions marked by notches. If you want to get the most out of your training, you may want to go through all of those positions.
The Best Upper Chest Workout
- Incline barbell bench press
Before getting down to the incline barbell bench press, set the bench at a 30-45° angle to make sure that your upper pecs are actively involved in the heavy lifting. You can try different angles first to figure out which one works the best for you, but avoid setting the angle too steep, otherwise you will only work your delts.
- Lie down on the bench.
- Grab the barbell with an overhand grip shoulder-width apart and hold it above your chest.
- Inhale while lowering the bar without flaring out your elbows.
- When the bar reaches your chest, stop and exhale, returning it to the initial point.
- Perform 4 sets, 6-8 reps each, with 1-minute rest between reps.