The Significance of Upper Pec Training
Think of Arnold Schwarzenegger, Columbus, and Lou Ferrigno in their prime, or the most – admired bodybuilders in the gym. They all have one thing in common: not only do they display massive pecs, but also have a well – developed chest from the outside in and top to bottom. In fact, the upper pecs are the most challenging part to train among the different areas of the chest. They typically require more stimulation than the middle and lower pecs. It is advisable that trainers should allocate about 2/3 of their chest training time to upper – chest – targeted movements for a balanced development.
Common but Sometimes Ineffective Upper Pec Exercises
Most people are likely familiar with upper incline barbells, dumbbell bench presses, upper incline cable flyes, and various machines designed for the upper pecs. However, if these movements are not yielding the expected training results, here are four less – commonly used yet effective upper pec exercises. These are not meant to replace the basic upper chest movements but rather serve as supplementary exercises for more targeted upper chest training.
Unique Upper Pec Exercises
Dumbbell Supine Curl – Arm Raise (Smith Clamp Clavicle)
Position a flat bench under the Smith machine. Lie down and adjust your body so that the barbell is above your collarbone. Grasp the bar with both hands, with a grip wider than shoulder – width. Your upper arms should be perpendicular to your torso, elbows opening outwards. With muscle control, slowly lower the barbell until you feel a strong stretch in your upper chest. Contract at the top for a second and then push the barbell back up using only pectoral muscle strength. Avoid using overly heavy weights to prevent shoulder injuries. Choose a weight that allows you to complete 8 – 12 reps with proper form.
Reverse Grip Bench Press
Often considered a tricep exercise, surprisingly, EMG research has shown that the reverse grip bench press can activate over 40% more upper chest fibers compared to the standard upper incline bench press. This exercise can be done with free weights or on a Smith machine. The grip should be slightly wider than shoulder – width, and the rest of the body posture is similar to a normal bench press. Carefully lower the barbell to mid – chest height and then push it up and slightly back (towards the top of your eyes), focusing on the upper pecs. Since it may feel a bit awkward at first due to lack of practice, start with light weights and gradually perfect your form. Aim for 8 – 12 reps with good technique.
Dumbbell Supine Flexion Arm Raise
Traditionally, this exercise has been used to train the expansion of the chest cavity, aiming for a ‘deeper’ and thicker chest. Although there is some debate about its significant impact on chest cavity size, it is certain that it can help thicken the upper chest. When performing this exercise, use precise technique; otherwise, the latissimus dorsi may receive more stimulation than the upper chest. Lie on a flat, straight bench with your back, bend your legs, and keep your hips low throughout the set. Hold the dumbbells firmly with palms up against the inner ring, raise them above your chest to start, with arms slightly bent. Slowly lower the dumbbells behind your head until you feel a chest stretch. Ensure the dumbbells move along the path behind your head, not away from it. When the upper chest is stretched, concentrate on contracting the pectoral muscles and use only chest strength to bring the dumbbells back to the starting position. You can use relatively heavy weights for this exercise, but you may need someone to hold your knees down to maintain the correct body position while lowering the dumbbells. Select a weight that enables you to complete 8 – 12 reps with proper form.
Low Rope Chest Clamps
High rope cleats usually train the lower and middle chest. But by using low pulleys and the correct ‘planes of motion’, you can effectively target the upper chest. Stand in the center of the rope chest press and hold the two low pulleys. Keep your body straight and lift your chest, with arms slightly bent and the pulley handles at waist height. You should feel the tension of chest extension before starting. Use only your pectoral muscles to pull the handles upwards until they meet in front of you. Squeeze your pectoral muscles hard for a few seconds and then slowly return to the starting position. It is recommended to do 12 – 15 repetitions for this movement.
Pec training is popular among many fitness enthusiasts. However, to achieve thick and full pecs, special attention should be paid to the development of the upper chest.
