Building chest muscles is a common goal for those looking to improve their appearance or simply gain strength. However, it can be difficult to specifically target and develop the upper pecs. In this article, we'll explore how to work the upper pecs using different exercises and techniques.
Understanding the anatomy of the pectorals
Before delving 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 lies below them and primarily stabilizes the arms and core.
The pectoralis major
The pectoralis major is itself divided into three parts: clavicular (upper), sternal (middle), and costal (lower). The clavicular region is the one we aim to develop by working the upper part of the pecs. Knowing this anatomy makes it easier to choose the right exercises and angles to further engage the upper part of the pecs.
The basic principles for working the upper pecs
There are a few basic principles to consider when working your upper pecs: The angle of inclination: Focus on movements that involve an angle greater than 30 degrees between your torso and the weight being lifted. This allows for greater engagement of the clavicular bundle.
- Variety of exercises: Vary the movements to stimulate your muscles differently and avoid plateaus.
- Execution technique: Improperly performed exercises can reduce their effectiveness or cause injury. Take the time to learn proper technique before increasing the weight.
- Progression: Regularly increase training loads and/or volume to continue progressing.
Specific exercises for the upper pectorals
Here are four effective exercises for working your upper pecs. The angles and movements in these exercises specifically target the clavicular region of the pectoralis major.
Incline Dumbbell Press
One of the most basic exercises for working the upper chest is the incline dumbbell press. Sit on a bench angled at about 30 to 45 degrees with your back firmly against the backrest and hold a dumbbell in each hand at shoulder level. The angle of the bench allows for more targeted upper chest exercise. Keeping your feet firmly planted 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 develop several muscles in the body, including the upper chest. What's more, this movement also focuses on improving physical power. Stand with your legs slightly bent and apart, and place a loaded barbell at shoulder level. Using leg and hip strength, push the barbell upward 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 in the upper pectorals. Sit on an incline bench at about a 30° angle 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 laterally, lowering the dumbbells as low as possible without lifting your back off the bench. Squeezing your pecs, return the weights to the starting position. Perform this exercise for 3-4 sets of 12-15 repetitions.
Elevated Foot Push-Ups (Decline Push-Ups)
Performing push-ups with your feet elevated increases the upper chest workout compared to traditional push-ups. To perform this exercise, place your hands slightly wider than shoulder-width apart and elevate your feet onto a stable platform. Lowering your body as you would for a regular push-up will increase the upper chest workout. Repeat this exercise to failure, aiming for 3-4 sets.
Also read: Which muscles should you work together?
Tips for optimizing upper pec work
Beyond the specific exercises above, here are some tips to help you maximize the development of the clavicular region of the pectorals:
- 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 best works the upper pecs 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 essential to prevent injury and ensure proper muscle recruitment. Make sure you have mastered each exercise before increasing the weight or number of repetitions.
Incorporate these exercises into your workout program
To maximize upper pec workouts, it's recommended to include several of these exercises in your workout routine. For example, you can alternate between two different sessions:
- Session 1: Incline dumbbell press, incline dumbbell fly, dumbbell pullover, dips between two benches
- Session 2: Incline barbell press, incline push-up (feet elevated), high pulley chest pull, incline fly machine
Working the upper pecs: In summary
By applying these tips and incorporating the exercises mentioned into your workout routine, you'll be well on your way to effectively developing your upper pecs and strengthening your core.
