As I prepare for Mission Grand Prix, the main lagging body part for me is my upper chest. As I have gotten leaner it is obvious that I will need to work on my upper chest to have600 the best body possible on April 14, 2012. That’s why I spent some time doing research and listening to my trainer on this topic. What I found I share with you below.
Incline Presses Build the Upper Chest. You may say “duh” but a lot of people don’t get this at all. They spend a lot of time on the flat bench, but very little time on the incline bench. The incline bench (using barbells and dumbbells) is essential. If you want a bigger upper chest area, make sure you are doing incline presses of some sort each time you hit your chest.
Decrease the Rest Period to Build the Upper Chest. Rest periods cause different things to happen with your ATP cycles. However, I have found that decreasing the rest periods forces me to work even harder. This will result in spurring of growth.
Squeeze Tightly to Build the Upper Chest. Most people seem to just go through the motions on pressing movements for the chest. As long as the bar is moving, they are very happy. The fact is that they are missing out on more growth by ignoring a nice tight squeeze at the top of the pressing movement. When you get the weight to the top, arms extended, squeeze the chest muscles tight for a count of 2. It will help your upper chest grow in a big way.
Flyes to Build the Upper Chest. Flyes work the middle of your chest and when done correctly, they can really help with the growth of your upper chest as well. Just put the bench on an incline and perform your flyes with a moderate weight.
The main takeaway I have had from all my research is to feel the chest muscles when working them. If you can feel them throughout the movement you will be able to contract them powerfully. That’s what helps with the growth. You stimulate more muscle fibers when you squeeze tightly on every single repetition.
What great tips do you have for building your upper chest? Share them with us in the comments section below.