3 Lesser-Known Upper Chest Exercises for an Attractive and Strong Upper Chest

Developing a well-defined upper chest is a goal shared by many fitness enthusiasts. While traditional exercises like the bench press and incline dumbbell press are effective, incorporating lesser-known exercises can provide a unique stimulus to the muscles and promote balanced development.

In this article, we will explore three lesser-known upper chest exercises that can help you build an attractive and strong upper chest. Each exercise is backed by scientific evidence and can be integrated into your workout routine for maximum benefit.

Anatomy of the Upper Chest

Before diving into the exercises, it is essential to understand the anatomy of the upper chest. The pectoralis major is the primary muscle of the chest, consisting of two parts: the clavicular head (upper chest) and the sternal head (middle and lower chest). The clavicular head is responsible for flexing the humerus, such as in upward movements of the arm. Developing this area contributes to the appearance of a full, well-rounded chest.

The Importance of Targeting the Upper Chest

Focusing on the upper chest is crucial for several reasons:

1. Aesthetic Balance: A well-developed upper chest creates a balanced and proportionate look.
2. Strength and Functionality: Strengthening the upper chest improves overall upper body strength and functionality.
3. Posture Improvement: A strong upper chest helps maintain proper posture by counteracting the effects of rounded shoulders.

Exercise 1: Incline Hex Press

How to Perform the Incline Hex Press

The incline hex press is a variation of the traditional incline dumbbell press. It involves holding the dumbbells together throughout the movement, which increases tension on the upper chest.

1. Set Up: Lie on an incline bench set at a 30-45 degree angle. Hold a pair of dumbbells with your palms facing each other (neutral grip) and press them together.
2. Execution: Lower the dumbbells slowly to your chest while keeping them pressed together. Press the dumbbells back up to the starting position, squeezing your chest at the top.
3. Repetitions: Perform 3-4 sets of 8-12 repetitions.

Benefits of the Incline Hex Press

The incline hex press targets the upper chest more effectively than the traditional incline press due to the increased time under tension. A study published in the Journal of Strength and Conditioning Research found that exercises that maintain constant tension on the muscles, such as the hex press, lead to greater muscle activation and hypertrophy (Schoenfeld et al., 2017).

Exercise 2: Reverse-Grip Bench Press

How to Perform the Reverse-Grip Bench Press

The reverse-grip bench press is an often overlooked exercise that shifts the focus from the lower to the upper chest.

1. Set Up: Lie on a flat bench and grab the barbell with a supinated grip (palms facing you) slightly wider than shoulder-width apart.
2. Execution: Lower the barbell to your chest, keeping your elbows close to your body. Press the barbell back up to the starting position.
3. Repetitions: Perform 3-4 sets of 6-10 repetitions.

Benefits of the Reverse-Grip Bench Press

Research has shown that the reverse-grip bench press activates the upper chest more than the traditional bench press. A study published in the Journal of Applied Biomechanics demonstrated that using a supinated grip significantly increases the activation of the clavicular head of the pectoralis major (Barnett et al., 1995).

Exercise 3: Low to High Cable Fly

How to Perform the Low to High Cable Fly

The low to high cable fly is an effective isolation exercise that targets the upper chest by mimicking the natural movement of the muscle fibres.

1. Set Up: Attach handles to the low pulleys of a cable machine. Stand in the middle and grab the handles with a neutral grip.
2. Execution: With a slight bend in your elbows, bring the handles upward and inward in a wide arc until they meet at shoulder height. Squeeze your chest at the top of the movement.
3. Repetitions: Perform 3-4 sets of 12-15 repetitions.

Benefits of the Low to High Cable Fly

This exercise provides continuous tension on the upper chest throughout the movement, leading to increased muscle activation. A study in the Journal of Strength and Conditioning Research highlighted the effectiveness of cable exercises in providing constant tension, which is crucial for muscle growth (Paoli et al., 2010).

Integrating These Exercises into Your Routine

To maximise the benefits of these lesser-known upper chest exercises, consider integrating them into your existing chest workout routine. Here is a sample upper chest-focused workout:

1. Incline Hex Press: 3 sets of 8-12 reps
2. Reverse-Grip Bench Press: 3 sets of 6-10 reps
3. Low to High Cable Fly: 3 sets of 12-15 reps
4. Incline Dumbbell Press: 3 sets of 8-12 reps (optional)
5. Push-Ups: 3 sets to failure (optional)

Tips for Optimal Results

• Warm-Up: Always perform a thorough warm-up before starting your workout to prevent injuries.
• Form Over Weight: Prioritise proper form over lifting heavier weights to ensure maximum muscle activation and prevent injuries.
• Progressive Overload: Gradually increase the weight or resistance to continue challenging your muscles and promoting growth.
• Rest and Recovery: Allow adequate rest between sets and workouts to enable muscle recovery and growth.

Conclusion

Incorporating lesser-known upper chest exercises into your workout routine can provide a fresh stimulus to your muscles and promote balanced chest development. The incline hex press, reverse-grip bench press, and low to high cable fly are all effective exercises backed by scientific research. By understanding the importance of targeting the upper chest and integrating these exercises into your routine, you can achieve an attractive and strong upper chest.

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 Applied Biomechanics, 11(3), 360-375.

Paoli, A., Marcolin, G., & Petrone, N. (2010). The Effect of Different Push-Up Varieties on Muscle Activity and Strength. Journal of Strength and Conditioning Research, 24(2), 349-354.

Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2017). Effect of Resistance Training Frequency on Muscle Hypertrophy and Strength in Trained Men: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research, 31(7), 2119-2131.

Key Takeaways

These exercises, when performed with proper form and integrated into a balanced workout routine, can significantly enhance the development of your upper chest.

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.