What is the upper chest
The upper portion of the chest muscle is called clavicular head. The muscle fibers in the upper portion of the chest run along a different angle than the lower chest.
The perfect 3 exercise upper chest workout for muscle mass and strength
1. Incline dumbbell press
2. Incline push ups
3. Low to high cable crossover
1. Incline dumbbell press :
the incline dumbbell press is designed to increase chest strength and size , so it’s typically include in a well rounded,intermediate strength training program. If you split up your weekly workout by body part, include this chest exercise on your upper body or chest day, after exercises like pushups or flat bench press.
you’ll want to select dumbbell that are lighter than you’d use for a flat dumbbell bench press and when performing a barbell incline press. If you are unsure of the right weight, start light and work your way up until you feel challenged but you can still do an entire set using proper form.
a. Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbow bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
b. Brace your core and press both dumbbell straight over your chest as you exhale. Keep your wrist straight . At the top of the movement, the dumbbell should almost touch each other, and your arms should be perpendicular to the floor.
c. Reverse the movement and slowly lower the dumbbell to the top of your chest as your inhale. As you lower the dumbbell your elbows should come down at roughly a 45 degree angle to your torso. They shouldn’t splay out to the sides, pointing towards the side of the room. Instead, keep your elbows pointing to the floor.
d. Aim to complete set of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Avoid dropping the dumbbells while you’re lying on the incline bench.
2. Incline push ups :
consider nonslip pads or rubber or foam tiles if you’re using equipment at home.
a. Stand in front of your box or bench, then squat or bend down and place both hand on either side of it with your fingers pointing forward. Your hands should be about shoulder width apart. If you need a wider piece of equipment to safely elevate yourself, don’t be shy about swapping it out.
b. Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight.
c. Next, bend your arm to help you slowly lower your chest towards the box. Straighten your arms to bring yourself back up into a straight line.
d. Repeat 10 times for 3 sets to start. You can increase the repetition within each set as you get stronger.
3. Low to high cable crossover:
a. Set the two pulleys set in the bottom position
b. hold the handles with your palms facing forward and your upper arms at about a 30 degree angle away from your sides.
c. Using your upper chest to pull your arms up and in so them come together around the height of your nose.
