Today we’re going to dive into an entire workout regimen that will sculpt and chisel your upper chest. This upper chest workout is designed to build the muscles of the upper pectoral region so you can rock that V-neck tee feeling like a monster!
The upper chest is an often-overlooked muscle group that is really hard to target if you don’t train it from certain angles that isolate the upper pecs.
If you don’t train your upper chest and only do common chest exercises like the bench press, dumbbell fly, and pec deck machine, you are only working the middle portion of your chest. This will cause you to look unproportional and will give you horrible looking aesthetics.
The key to a powerful and aesthetic looking chest lies in the upper pecs. Even if you don’t have a big chest, if you are able to build the upper pectoral region, you will have a much more powerful look than someone who has a big middle/lower chest and no upper chest.
Let’s dive into this powerful upper chest workout so you can rock that V-neck with pride!
Exercise One: Dumbbell Pullover With “Master Shredder” Superset
The dumbbell pullover exercise is one of the best for targeting the smaller muscle fibers in your upper chest.
Many professional bodybuilders and pro fitness models do this exercise to chisel and tone the upper chest.
The dumbbell pullover is performed on a flat bench with a single dumbbell. You can typically go fairly heavy on this. Whatever weight you choose on the dumbbell flat bench, you should be able to perform with one hand on the dumbbell pullover exercise.
To begin, hold the dumbbell directly over your head and scoot yourself to the bottom of the bench so your head is resting at the end.
Next, you will bring the dumbbell back behind your head while only slightly bending your arms. Bring the dumbbell behind your head in a slow and controlled motion and stop when you get all the way behind your head.
The most important portion of the entire repetition is on the way back up. You will want to come back up while squeezing your upper pectoral muscles. Your elbows are going to be slightly bent on the way up, and the main thing you need to emphasize is squeezing those upper pectoral muscle fibers as you come up.
The second superset for your upper chest is called the master shredder because it will shred and dice up that upper chest! You will use the same dumbbell you performed the pullovers with and hold it directly over your upper chest.
Lower the weight in a slow and controlled manner directly over your upper chest while only using a slight elbow bend.
Tap your upper chest on the way down and come back up slowly and controlled. The goal is to put all of the tension on your upper chest for the entire duration of the exercise.
That is your first superset for sculpting the upper chest! Let’s move onto number two and get you guys cut like a diamond.
Exercise Two: Low Cable Fly Wolverine With BOSU Ball Push-Up
Time for a killer shaper superset that will continue to break down those muscle fibers in the upper chest.
The first exercise is the low cable fly wolverine. Many of you have probably done the regular low cable fly exercise, but the wolverine edition is going to break down more muscle fibers in your upper chest.
To perform the low cable fly wolverine, you begin on a cable machine with the single handles attached. You want to start with it on the lowest position.
Grab the handles and walk out about one foot so there is tension on the cable. You are going to bring your hands up with your palms up. You will have a slight elbow bend and will be squeezing your pectoral muscles throughout the entire repetition.
The part of the exercise that really differs from the normal low cable fly and works those upper chest fibers is at the very end. You will be crossing your hands in alternating fashion to get an extra squeeze on your upper chest.
This means that you will be bringing both hands across your chest region to get an extra pull. Alternate the direction your hands go each repetition. On one repetition, you are putting your right hand over your left hand, and on the next repetition, you are switching to left over right. Make sure to watch the video so you can see me performing this exercise correctly!
The superset involves doing incline push-ups on the BOSU ball. The BOSU ball creates a really unstable surface and is perfect for working the smaller muscle fibers in your upper chest. You are going to get a really good burn after this one!
Exercise Three: Eccentric Overload Incline Bench Press
The eccentric overload incline bench press is my favorite exercise for putting pure mass on that upper chest.
The barbell incline bench press does a great job of working that upper chest and performing your repetition in a slow and controlled manner and will break down more muscle fibers.
To perform the eccentric overload incline bench press, you will load up the barbell incline to a weight that you can only perform 4-6 repetitions on.
It is very important that you have a spotter for this exercise. You are going to go down slow and controlled and count to 3 seconds on the eccentric portion. Three seconds is the magic number for the eccentric portion of the rep.
You are going to go up as explosively as possible and then continue to perform your repetitions with an eccentric emphasis. This will really work that upper chest and help you pack on mass with maximum overload!
Here is a quick recap of the upper chest workout
- Exercise One: Dumbbell Pullover Superset with Master Shredded Shapers
- Exercise Two: Low Cable Fly Wolverine Superset with BOSU Ball Push-Ups
- Exercise Three: Eccentric Overload Barbell Bench Press
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