When it comes to working on your upper pecs, many bodybuilders and fitness enthusiasts face challenges. The upper pecs, also known as the clavicular head of the pectoralis major muscle, can be difficult to isolate and develop.

If you’re already incorporating incline bench press into your routine but not seeing the desired results, now is the time to try some specific remedies to target the upper pecs.

One effective movement to provide an additional challenge to your upper pecs is the incline bench press with your feet elevated. By raising your feet off the ground during this exercise, you engage your core and stabilize your body in a neutral position, allowing you to focus on the upper pecs.

Another alternative is the incline dumbbell flyes performed with your palms facing each other. This variation helps to isolate the upper pecs by keeping the tension in that area throughout the movement. Make sure to keep your elbows slightly bent and focus on moving the weights explosively.

If the traditional incline bench press and flyes haven’t been delivering the desired results, try incorporating the incline bench press with converging arms. This movement targets the upper pecs from a different angle and provides a great stretch for the muscle.

Finally, don’t forget to warm up properly before starting any chest workout. A good warm-up routine prepares the muscles, increases blood flow, and reduces the risk of injury. Some examples of warm-up exercises for the upper pecs include low-to-high cable flyes and push-ups with an elevated or shortened range of motion.

By incorporating these six remedies into your chest workout, you can effectively target and develop your lagging upper pecs. Remember to always listen to your body and adjust the weights and reps accordingly. Click here to see Kenny Hanson, a fitness expert, demonstrate these exercises.

Causes and Remedies for Lagging Upper Pecs

Building a solid upper chest is a common goal for many fitness enthusiasts. However, some may find that their upper pecs are lagging behind the rest of their chest muscles. In this article, we will explore the causes of this issue and provide some effective remedies to help you target and strengthen your upper pecs.

One of the main causes of lagging upper pecs is improper exercise form. During exercises that target the chest, such as bench presses or push-ups, it is important to start with the incline at a higher level. This targets the upper portion of the chest, making it more engaged in the motion. Many people make the mistake of keeping the incline too low, which primarily works the lower pecs.

Another common mistake is not fully extending the arms during chest exercises. To work the upper pecs, it is crucial to extend your arms fully without locking your elbows. This ensures that the upper pec muscles are fully engaged throughout the movement.

Training the upper pecs without targeting the shoulders can also be a reason for lagging upper pecs. The upper chest and shoulders are closely connected, and neglecting the shoulders can prevent the upper pecs from fully developing. Therefore, incorporating shoulder exercises such as lateral raises or shoulder presses into your workout routine can help to solve this issue.

Additionally, a lack of proper warm-up can contribute to lagging upper pecs. By warming up the chest muscles before your chest workout, you will be able to activate the upper pec fibers more effectively. This can be done through exercises like arm circles or light chest presses with a resistance band.

Another effective remedy for lagging upper pecs is by performing specific exercises that target this muscle group. Incline dumbbell flies, cable crossovers, and incline push-ups are some exercises that put more emphasis on the upper pecs. By incorporating these exercises into your workout routine, you can further develop and define your upper chest.

Lastly, it is important to remember that building muscle takes time and consistency. If you want to see significant progress in your upper pecs, you need to stay dedicated and committed to your workouts. Focus on using optimal weights and maintaining proper form throughout each exercise.

In conclusion, lagging upper pecs can be caused by a variety of factors, including improper exercise form, lack of shoulder training, and inadequate warm-up. By addressing these issues and incorporating specific exercises that target the upper pecs, you can overcome this problem and achieve a well-defined and balanced chest.

Importance of Upper Chest Development

The upper chest, also known as the clavicular pectoralis major, is responsible for creating the fullness and depth in the upper portion of the chest. This area of the chest is often neglected and underdeveloped compared to the lower chest muscles.

Why is upper chest development so important? Well, for starters, a well-developed upper chest helps create that highly sought-after “Arnold” look. This means having a thick, powerful chest that looks impressive both in and out of clothes.

So, how do you effectively target the upper chest? Here are six remedies that can help improve lagging upper pecs:

1.	Variations of the Incline Bench Press
2.	Swiss-Bar Incline Bench Press
3.	Partial Reps and Paused Reps
4.	Low Pulley Cable Flye
5.	Pushup Variations
6.	Dips

By incorporating these exercises and variations into your workouts, you’ll be able to specifically target the upper chest muscles and stimulate growth. Remember to always warm up properly before each workout and vary your exercises to prevent muscle adaptation.

Whether you’re a bodybuilder looking to compete on stage or someone who simply wants a well-developed chest, prioritizing upper chest development is essential. Don’t neglect this important muscle group, and you’ll be well on your way to achieving the full, thick, and impressive chest you’ve always wanted.

Common Mistakes in Upper Chest Training

When it comes to training the upper chest, there are a few common mistakes that many people make. These mistakes can limit your progress and prevent you from developing a well-rounded chest.

One of the most common mistakes is doing too many flat bench presses and neglecting incline presses. While the flat bench press is a great exercise for targeting the middle and lower pecs, it puts less emphasis on the upper chest. If you want to see better results in your upper chest, it’s important to include a variety of incline pressing exercises in your routine.

Another mistake is not paying attention to proper form. Many people tend to lift their upper arms too high when performing incline presses, which takes the emphasis off the upper chest and puts more strain on the shoulders. To target the upper chest effectively, keep your upper arms at a 45-degree angle and focus on pressing upwards towards your lower sternum.

Another common mistake is using a narrow grip when performing incline presses. Kenny Shiffler, a bodybuilder and trainer, says that using a wider grip on the bar can shift the emphasis onto the upper chest. Ryan Kent, another bodybuilder, suggests using a Swiss bar or dumbbells to perform incline presses for added benefit.

Tempo is another important factor to consider. Many people tend to perform their sets too quickly without focusing on the eccentric (lowering) portion of the movement. To optimize muscle growth in the upper chest, it’s important to perform your reps with a controlled tempo, pausing briefly at the bottom before explosively pushing the weight back up.

Not including a proper warm-up is another mistake many people make. Before starting your upper chest workout, make sure to warm up your shoulders and chest with a few sets of lightweight presses or cable flyes. This will help activate the muscles you’ll be targeting and prevent injury.

As you can see, there are several common mistakes that can hinder your progress when it comes to training the upper chest. By avoiding these mistakes and implementing the proper techniques and exercises, you can ensure that you’re effectively targeting and developing your upper pecs.

Exercise: Incline Dumbbell Flye

If you’re looking for an effective exercise to target your lagging upper pecs, the incline dumbbell flye is a great option. This exercise specifically targets the upper portion of your chest and helps to build strength and size in that area.

To perform the incline dumbbell flye, start by adjusting an incline bench to around 30-45 degrees. Grab a pair of dumbbells and sit back on the bench with your feet firmly planted on the ground and your back flat against the bench.

Hold the dumbbells with an overhand grip (palms facing each other) and lift them up so that they are directly above your chest. Your arms should be straight but not locked, and your elbows should have a slight bend.

From this starting position, lower the dumbbells out to the sides in a wide arc motion. Focus on squeezing your chest muscles and keeping your elbows slightly bent throughout the entire movement. Lower the dumbbells until your arms are parallel to the ground or slightly below.

Once you’ve reached the bottom position, reverse the movement by squeezing your chest muscles and bringing the dumbbells back up to the starting position. Make sure to keep your arms and elbows in a controlled and stable position during both the downward and upward motion of the exercise.

Ryan Kenny, a fitness expert, recommends performing 3-4 sets of 8-12 reps for this exercise. You can also vary the angle of the incline bench to target different areas of your upper chest. For example, a lower angle will target the lower portion of your chest while a higher angle will target the clavicles and shoulders.

If you’re looking for an alternative to the incline dumbbell flye, Ryan also suggests utilizing machines like the bench press or cable flye. These exercises provide a solid base of support and allow for a more balanced movement.

Remember to always listen to your body and train explosively with good form, especially when performing advanced exercises like the incline dumbbell flye. Make sure to use dumbbells that you can control and focus on contracting your chest muscles throughout the entire range of motion.

Research has shown that the upper chest is one of the hardest areas to develop in terms of muscle size and strength. However, with the right exercises and techniques, you can overcome this challenge and achieve a bigger and more well-rounded chest.

So if you’re looking to bring up your upper pecs, give the incline dumbbell flye a try and click here to see a demonstration on Ryan’s Instagram page.

Variation 1: Incline Dumbbell Squeeze Press

The Incline Dumbbell Squeeze Press is a great exercise that targets the upper pecs and can be performed using just a bench and dumbbells. This exercise is an effective way to stimulate muscle growth in the upper chest region.

To perform the Incline Dumbbell Squeeze Press, start by setting up an incline bench at a slightly higher angle than usual, around 45 degrees. Sit down on the bench and hold a dumbbell in each hand, palms facing each other. Bend your elbows and bring the dumbbells to the sides of your chest, keeping your wrists in a semi-pronated position.

How to do it:

1. Unrack the dumbbells and lift them upward until your arms are fully extended.
2. Keeping a slight bend in your elbows, squeeze the dumbbells together as hard as you can, focusing on contracting your chest muscles.
3. Lower the dumbbells back down to the starting position, allowing your chest muscles to stretch.
4. Repeat for the desired number of repetitions.

Tips for performing the Incline Dumbbell Squeeze Press:

• Keep your elbows at a 90-degree angle throughout the entire motion.
• Listen to your body and adjust the weight accordingly to ensure proper form and prevent injury.
• Perform the exercise in a controlled manner, focusing on the muscles being worked.
• Throughout the exercise, keep your shoulders back and down, and engage your core muscles.
• Remember to breathe properly during the exercise, exhaling as you press the dumbbells together and inhaling as you lower them.

This variation of the Incline Dumbbell Squeeze Press targets the bottom portion of the clavicle and upper pecs more than other exercises like barbell bench presses or cable machines. By incorporating this exercise into your chest workouts, you can stimulate growth in these specific muscle groups.

Here’s a sample workout that includes the Incline Dumbbell Squeeze Press:

Sample Chest Workout:

1. Incline Dumbbell Squeeze Press: 3 sets of 10-12 reps
2. Arnold Cable Flye: 3 sets of 10-12 reps
3. Push-ups: 3 sets of max reps
4. Dumbbell Bench Press: 3 sets of 10-12 reps

By incorporating the Incline Dumbbell Squeeze Press into your chest workouts, you can build strength and size in your upper pecs. Remember to always use proper form and technique to get the most benefit out of your exercises.

Variation 2: Incline Dumbbell Pullover

Another effective exercise to target your lagging upper pecs is the incline dumbbell pullover. This exercise not only engages your upper chest muscles but also works your shoulders and triceps.

To perform the incline dumbbell pullover, start by adjusting a bench to a 30-45 degree incline. Lie on the bench with your feet resting on the ground and hold a dumbbell with both hands, palms facing up. Position the dumbbell over your chest, keeping a slight bend in your elbows.

From this starting position, slowly lower the dumbbell down behind your head, keeping your arms straight and maintaining control throughout the movement. Lower the dumbbell until you feel a stretch in your upper chest, sternal area, and ribs.

Once you reach the bottom position, push the dumbbell back up to the starting position by contracting your upper chest muscles and pulling your clavicles together. Keep your elbows slightly bent throughout the exercise to avoid putting excessive strain on your shoulders.

It’s important to note that the incline dumbbell pullover should be performed with a slow and controlled tempo. Aim for a 3-4 second eccentric (lowering) phase and a 2-second concentric (lifting) phase. This will provide a good stimulus for your upper pecs and ensure proper muscle activation.

You can incorporate the incline dumbbell pullover into your chest workout routine by performing 3-4 sets of 10-12 reps. Remember to always prioritize good form and focus on feeling the contraction in your upper pecs.

Adding a resistance band to this exercise can further emphasize the work on your upper chest muscles. Loop a resistance band around the bench and hold the ends of the band with your hands. This will increase the tension throughout the movement, making it more challenging for your upper pecs.

Finally, don’t forget to give your muscles proper rest and recovery between workouts. Aim for at least 48 hours of rest before training your chest muscles again to allow for optimal muscle growth and repair.

Incorporating variation 2, the incline dumbbell pullover, into your routine can be a great way to isolate and improve your lagging upper pecs. Follow the proper technique, prioritize good form, and always challenge yourself to progress gradually.

FAQ

What are lagging upper pecs?

Lagging upper pecs refer to the lack of development in the upper chest muscles. This can create an imbalance in the appearance of the chest and may hinder overall strength and performance during upper body exercises.

Why is the pushup with feet elevated effective for targeting the upper pecs?

The pushup with feet elevated is effective for targeting the upper pecs because it increases the range of motion and places more stress on the upper chest muscles. By elevating the feet, the angle of the body changes, shifting the focus of the exercise to the upper chest.

How can I perform the pushup with feet elevated?

To perform the pushup with feet elevated, place your feet on an elevated surface, such as a bench or step, while assuming a pushup position with hands shoulder-width apart. Lower your body down towards the ground, keeping your core engaged and your elbows close to your body. Push back up to the starting position, focusing on contracting your chest muscles.

Are there any variations of the pushup with feet elevated?

Yes, there are several variations of the pushup with feet elevated that can help target different areas of the chest and provide additional challenges. Some variations include wide-grip elevated pushups, diamond pushups with feet elevated, and decline pushups with feet elevated.

How often should I incorporate the pushup with feet elevated into my workout routine?

The frequency of incorporating the pushup with feet elevated into your workout routine depends on your individual goals and training schedule. However, it is generally recommended to include it at least once or twice a week to effectively target and develop the upper pecs.

Why are my upper pecs lagging compared to the rest of my chest?

Lagging upper pecs can be caused by genetics, improper form while training, or a lack of focus on targeting the upper chest muscles specifically. It is important to assess your workout routine and make adjustments as necessary to ensure balanced muscle development.

What is the pushup with feet elevated exercise and how does it target the upper pecs?

Pushup with feet elevated is a variation of the traditional pushup where your feet are raised on a stable surface, such as a bench or step. This exercise primarily targets the upper pecs by shifting the focus and placing more stress on the upper chest region, helping to develop and strengthen the muscles in that area.