The topic of “swinging” the upper chest has been relevant at all times, since it is a well-developed upper part that makes you the most attractive on the bodybuilding platform.

Yes, the upper part of the chest is quite difficult to train, but, nevertheless, it is served. Today we will look at the most “impact” exercises for this muscle group.

It’s no secret that our pectoral muscles consist of 3 subgroups – upper, middle and lower. For a general set of mass, it is recommended to perform exercises for all three subgroups, but as for improving the appearance of the chest, nothing will work here without a pumped upper chest. Only the correct execution of exercises for all three subgroups will give you the desired shape and impressive volumes (and this applies to both men and women).

First, let’s look at physiology. We must clearly understand that the upper part of the chest only works when our body is at an inclination of more than 30 degrees, but at the same time less than 60 degrees. If your angle of inclination is less than the indicated 30 degrees, then the load will shift “towards” the middle beam of the chest, but if the angle exceeds 60 degrees, then the main blow will fall on the front beam of your deltas. The generally accepted opinion is that the best angle for pumping the top of the chest is 40-45 degrees.

Now let’s move on directly to those exercises that are designed to blow up the upper part of your chest!
1. Bench press on an incline bench with a grip, closer to a wide one. Obviously and time-tested. The bar is recommended so that in the initial position the shoulder and forearm form an angle of 90 degrees. This exercise is designed to develop the outer part of the top of the chest. Do 4 sets of 8 reps each.

2. Bench press, only with a narrow grip and also on an incline bench. Set the grip width in this exercise at about a width of 35-40 centimeters, with a narrower grip, the main load will go to the triceps area. The exercise is designed to develop the middle and inner parts of the top of your chest. As in the previous exercise, perform 4 sets of 8 repetitions.

3. Breeding hands with dumbbells on an inclined bench. Our favorite “wiring” is ideal for working out the top of the chest in full. For technically correct execution, it is not recommended to fully extend your arms in this exercise. elbows. Here we already perform 4 sets of 9-12 repetitions in each.

The exercises described above will be enough for the maximum load on the upper part of your pectoral muscles. Naturally, it should be remembered that the list of exercises described above is designed for approximately one to two months of classes, after which the complex should be replaced, otherwise this may lead to a decrease in the effectiveness of the exercises performed. As an option: the barbell press can be replaced with a dumbbell press, and the “layout” can be replaced with an exercise using block simulators.

If you have a poorly developed inner chest top, then you can fix this by adding just two exercises to the training process. The first is the reduction of hands on a block simulator in a sitting position, because it is quite effectively able to work out the middle of the chest. The second exercise will be lifting hands from dumbbells from behind the head (in no case should not be confused with the “French bench press”). This exercise, of course, to a lesser extent, but still stimulates the growth of the internal calving of your pectoral muscles.