Upper Chest Development

[Flex14]

All of the exercises mentioned here are great and I have personally found to work in developing my upper chest! My two personal favorites are:

1) Low cable flies are great. Set the handles on the lowest setting and bring the weight from your side all the way up to your chest. When I do this exercise, I can feel such a burn in my upper chest and I can feel the fibers.

2) Another one I really like is a dumbbell incline press. I like doing these at the beginning of the workout. I don't set the angle too high on the bench, as I don't want to recruit too much of the anterior head of the shoulder.

Another thing to consider is when in the workout your are performing the exercise? My opinion would be to train the upper chest first in the workout, as you'll be fresh and be able to put the maximum effort towards these exercises as appose to doing them later.

You can also use various techniques and training schemes to improve your upper chest. I personally enjoy using the FST-7 technique, Isometric holds, and drop sets throughout training. I hope this was helpful!

 

[Blacken]

I always liked incline bench press at 30 degrees rather than 40-45 degree like most gyms have. I think it hits the upper chest nicely and eliminates more the shoulders in the movement. Biggest problem with targeting the upper chest I find is the shoulders assist to much. Just my .02

 

[MindlessWork]

This^
Also I get more out of decline bench than any other press with far less stress on my shoulders.

Declines rock

 

[gr8whitetrukker]

I can never get any pec stimulation on decline bench.

Never mind the fear of being strung nearly upside down and bench pressing near your neck. Ya...ill pass

 

[MindlessWork]

I can never get any pec stimulation on decline bench.

Never mind the fear of being strung nearly upside down and bench pressing near your neck. Ya...ill pass

I prefer using a bench that has a gentle decline of no more than 15 degrees, so bet the decline bench at your gym must be like 60 degrees lmao

Doing declines I stop within 2 inches of my neck then bring the bar back up. When I know when I am going to fail I just bail out. Try that trick

 

[raysugar1234]

Your pressing movements are what's going to make the difference with upper chest development. I prefer to hit the flat bench heavy first then do some higher rep work on the incline bench right after. On the incline keep the angle to 30 degrees, no higher or it shifts too much of the load to the shoulders. Pull overs are great for stretching upper chest but mind to muscle connection is needed, make sure your pushing with your chest and not pulling with your lats, I've found I can use either muscle to do pull overs. If doing correctly you will feel your chest contract, I use one dumbbell in each to do them.