Building an impressive upper chest is a priority for many lifters, but it can often feel like growth stagnates even when the right exercises are included in a training routine. Instead of changing the exercises altogether, optimising technique and making small adjustments can lead to greater activation of the upper pectoral fibres.
Here are five scientifically backed ways to increase upper chest engagement without switching movements.
1. Adjust Your Grip Width and Hand Position
Grip width plays a significant role in muscle activation during pressing movements. Research suggests that a narrower grip on the barbell bench press increases the activation of the clavicular portion of the pectoralis major (Barnett et al., 1995). By shifting the hands slightly closer together, more emphasis is placed on the upper chest while also increasing triceps activation.
However, care must be taken to avoid excessive strain on the wrist and shoulder joints. Additionally, using a slightly angled wrist position, with the palms tilted slightly inward, can create a more favourable pressing angle for targeting the upper chest.
2. Modify Your Elbow Position and Pressing Angle
The degree to which the elbows flare or tuck in can significantly alter muscle activation during pressing exercises. A study by Lehman et al. (2005) found that keeping the elbows at a 45-degree angle relative to the torso led to greater activation of the upper pectorals compared to a wider elbow position.
Excessive elbow flare shifts tension away from the upper chest and places more stress on the shoulders, which can increase the risk of injury. Ensuring that the elbows remain in an optimal position allows for better activation of the clavicular head of the pectoralis major.
3. Incorporate Intentional Tempo Adjustments
Manipulating the tempo of an exercise is an effective method for increasing time under tension, which is critical for hypertrophy (Schoenfeld et al., 2015). Slowing down the eccentric (lowering) phase of the movement has been shown to enhance muscle activation, particularly in the upper chest.
A controlled descent of 3-4 seconds followed by an explosive concentric (lifting) phase recruits more muscle fibres, leading to greater upper chest development over time. Additionally, pausing at the bottom of the movement eliminates momentum and forces the chest muscles to generate more force during the lift.
4. Utilise a Mind-Muscle Connection
The mind-muscle connection refers to the intentional focus on contracting a specific muscle group during an exercise. A study by Calatayud et al. (2016) demonstrated that consciously engaging the pectoral muscles during pressing movements led to greater activation, particularly in the upper chest.
To apply this technique, lifters should focus on squeezing the chest at the top of each repetition, rather than simply moving the weight. Visualising the upper chest contracting and ensuring that each rep is performed with deliberate intent can lead to improved muscle recruitment.
5. Alter Foot Position and Lower Body Stability
Though it may seem unrelated, foot positioning and lower body stability play a crucial role in upper chest engagement. According to a study by Saeterbakken and Fimland (2013), bench press stability impacts muscle activation patterns. By placing the feet firmly on the ground and maintaining tightness in the glutes and core, lifters create a stable base that prevents excessive arching of the lower back.
Excessive arching shifts tension to the lower pectorals, reducing upper chest activation. Ensuring proper lower body engagement allows for a more stable and effective press, directing more force towards the upper chest.
Conclusion
Optimising upper chest activation does not always require changing exercises. Simple adjustments to grip width, elbow positioning, tempo, mental focus, and lower body stability can significantly enhance upper chest engagement.
By implementing these scientifically supported modifications, lifters can improve their upper chest development without altering their workout structure.
Key Takeaways
References
- Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.
- Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2005). Variations in muscle activation levels during traditional lat-pulldown and behind-the-neck lat pulldown exercises. Journal of Strength and Conditioning Research, 19(4), 768-774.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
- Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Rogers, M. E., & Behm, D. G. (2016). Muscle activation during push-ups with different suspension training systems. Journal of Sports Science & Medicine, 15(3), 494-500.
- Saeterbakken, A. H., & Fimland, M. S. (2013). Muscle activation of the core during bilateral, unilateral, seated and standing resistance exercise. European Journal of Applied Physiology, 113(7), 1671-1678.
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