Building chest muscles is a common goal for those who want to improve their physical appearance or simply gain strength. However, it can be difficult to specifically target and develop the upper pecs. In this article, we will discover how to work the upper pecs through different exercises and techniques.
Understanding the anatomy of the pectorals
Before we dive into exercises to target the upper pecs, it’s essential to first understand the anatomy of the pectoral muscles. The pecs are made up of two main parts: the pectoralis major and the pectoralis minor. The pectoralis major is what we generally refer to as “the pecs,” while the pectoralis minor sits underneath and primarily acts in stabilizing the arm and core.
The pectoralis major
The pectoralis major itself is divided into three parts: clavicular (upper), sternal (middle) and costal (lower). The clavicular region is the one we are looking to develop by working the upper part of the pecs. Knowing this anatomy makes it easier to choose the right exercises and the appropriate angles to further engage the upper part of the pecs.
The Basics of Working the Upper Pecs
There are a few basic principles to consider when working the upper chest: Angle of inclination: Focus on movements that involve an angle greater than 30 degrees between your torso and the load being lifted. This allows for more stress on the clavicular bundle.
- Variety of exercises: Vary the movements to stimulate your muscles differently and avoid plateaus.
- Execution technique: An exercise performed incorrectly can reduce its effectiveness or cause injuries. Take the time to learn the correct technique before increasing the loads.
- Progression: Regularly increase the loads and/or training volume to continue to progress.
Specific exercises for the upper chest
Here are four effective exercises to work the upper pecs. The angles and movements in these exercises specifically target the clavicular region of the pectoralis major.
Incline Dumbbell Press
One of the basic exercises to target the upper chest is the incline dumbbell press. Sit on a bench that is angled at about 30 to 45 degrees, with your back firmly against the backrest, and grab a dumbbell in each hand at shoulder level. The angle of the bench helps target the upper chest more. Keeping your feet firmly on the floor, slowly raise the dumbbells above your chest, fully extending your arms, then return them to the starting position without pausing. Repeat this exercise for 3-4 sets of 8-12 repetitions.
Shoulder Push Press
The shoulder thrust is a versatile exercise that can help build multiple muscles in your body, including your upper chest. What's more, this move also focuses on improving your power. Stand with your legs slightly bent and apart and place a loaded barbell at shoulder level. Using your leg and hip strength, push the barbell up until your arms are extended, then slowly return to the starting position. As with the incline dumbbell press, aim for 3-4 sets of 8-12 reps.
Incline Dumbbell Fly
This exercise focuses on isolating the muscle fibers of the upper chest. Sit on an incline bench at about 30 degrees, with your back firmly against the backrest, and hold a dumbbell in each hand, arms extended but slightly bent above your chest and palms facing each other. Keeping your elbows slightly bent, open your arms out to the side, lowering the dumbbells as low as possible without lifting your back off the bench. Squeezing your chest, bring the weights back up to the starting position. Perform this exercise for 3-4 sets of 12-15 repetitions.
Elevated Foot Push-Ups (Decline Push-Up)
Performing push-ups with your feet elevated increases the work on your upper pecs compared to traditional push-ups. To perform this exercise, place your hands slightly wider than shoulder-width apart and elevate your feet on a stable platform. By lowering your body as you would for a regular push-up, you will increase the work on your upper pecs. Repeat this exercise to failure, aiming for 3-4 sets.
Tips for optimizing upper pec work
Beyond the specific exercises above, here are some tips to help you maximize development of the clavicular region of the pecs:
- Vary the incline angles: Different parts of the pectoralis major can be targeted more or less depending on the angle of the bench. Experiment with different angles to find the one that works the upper pecs best for you.
- Use Intensification Techniques: To push your muscles further and create additional stimulation, incorporate techniques like partial reps, supersets, and drop sets into your workout.
- Remember progression: As with any other muscle group, it is crucial to gradually increase training load and volume to allow for continued growth.
- Maintain good technique: Form is key to preventing injury and ensuring proper muscle recruitment. Make sure you have mastered each exercise properly before increasing the load or number of repetitions.
To maximize upper pec work, it is advisable to include several of these exercises in your training program. For example, you can alternate between two different sessions:
- Session 1: Incline dumbbell press, incline dumbbell fly, dumbbell pullover, bench dips
- Session 2: Incline barbell press, incline push up (feet elevated), high pulley chest pull, incline fly on the machine
Working the upper pecs: In summary
By applying these tips and incorporating the exercises mentioned into your workout routine, you will be on your way to effectively developing your upper chest and strengthening your core.
