The exercise of upper pectoral muscles occupies a very important place in our chest fitness. If every time you practice your chest muscles, you are only working on the flat bench press and not training your upper chest, then your pecs will definitely look very bad and the form is very deformed.
We must not neglect the upper chest exercise in our chest workout. Here we teach you 4 sets of exercises which will make your chest stronger.
The first set of upper pectoral exercises
For the first exercise we will use a barbell, which is more strenuous, so we will put it in the first set.
To perform the exercise we can use a smith machine, move the bench to the corresponding position and angle it to an incline.
The body is laid down and the hands are in the right position to hold the barbell and then push up and down.
The advantage of using the smith machine for our exercises is that you don't have to worry about the trajectory of the movement, just push.
However, you still have to be aware of how the upper chest feels during the exercise and you want to make sure that the weight of the barbell is exactly the right amount of stimulation in place.
Practice 4 sets of 10-12 reps each.
Second set of upper pectoral exercise movements
The second movement we switch to dumbbells for training, the dumbbells will be more flexible for the workout and can be more comprehensive for building the upper pecs.
Hold the dumbbells with both hands and push up and down in the upper position of your chest.
Make sure you angle yourself correctly during the exercise and do not place the dumbbells too far down.
Perform 4 sets of 10 to 12 reps each.
The third set of upper pec workout
After you have done the pushing movements, you will have to do two more sets of flying bird exercises so that you can have a more comprehensive workout for the upper pectoral muscles.
The body position is the same as the previous set, except that we are holding the dumbbells in opposite directions.
It is important to hold the chest at the correct angle, not to lift and lower too fast each time, and to get the right feel for your workout.
You can work without overly heavy dumbbells in the flyes, as long as the movement is accurate, the quality of your workout will be good.
Practice 4 sets of 10-12 reps each.
Fourth set of upper pec workout moves
For this movement we will use a gantry for the exercise. You can lean your body slightly forward, keeping your back straight at all times, and then grab the handles with both hands.
Then push forward to give your chest a clenching sensation.
Practice 4 sets of 10 to 12 reps each.
During the training, we should be careful to control the rest time between sets, do not exceed 30 seconds, it is better to take a mobile phone to calculate, many people rest too long between sets, this can also have a bad effect on muscle building.
Of course, remind people to control themselves if they take their mobile phones to time, never swipe your phone, it will make you lose time very fast.
At the end of the exercise, you will feel the soreness in your chest, so don't sit down and rest, you can do a few sets of chest stretching exercises to relieve your soreness and allow your muscles to recover better.