think arnold schwarzenegger, columbus and lou ferrigno in their heyday ...... Or the most enviable bodybuilders in the gym. What do they have in common? Not only did they show huge pecs, but they also had complete chest development from the outside in and from the top to the bottom.
In our experience, the upper pecs are the most difficult part to train and therefore need more stimulation than the middle and lower pecs. Personally, i feel that all trainers should spend 2/3 of their chest training on movements that target the upper chest for a balanced effect.
most people have probably used upper incline barbells, dumbbell bench presses, upper incline cable flyes, and various machines designed to target the upper pecs. However, if these movements are not getting the training effect they should, you are given four different movements that will work the upper pecs well, but are rarely used by most trainers. Remember, these movements are not meant to replace the basic upper chest movements, but are meant to be used as assistance movements to train the upper chest in a targeted way!
dumbbell supine curl-arm raise
smith clamp clavicle
place a flat bench under the smith machine. Lie down and adjust your body position so that the barbell is above your collarbone.
Hold the bar in both hands with a grip wider than shoulder-width apart, your upper arms should be completely perpendicular to your torso so that your elbows are open outwards.
With muscle control, slowly lower the barbell until you feel a strong stretch across your upper chest. Contract at the top for a second and then push the barbell back to the top using pure pectoral muscle strength.
This is not a movement where you can use very heavy weights or you may risk a shoulder injury. Keep the weight safe so that you can complete 8 to 12 reps with good movement form.
reverse grip bench press
this is often thought of as a tricep move, but believe it or not, emi research has shown that the reverse grip bench press can activate over 40% more upper chest fibres than the standard upper incline bench press! This movement can be performed with free weights or on a smith machine.
The grip should be a little wider than shoulder width and the rest of the body should be the same as a normal bench press.
Carefully lower the barbell to mid-chest height and then force the barbell up and slightly back (towards the top of your eyes). Focus your attention on the upper pecs.
This movement may be a little awkward at first (due to lack of proficiency), so start with light weights and gradually refine your posture. Complete 8 to 12 reps in good form.
reverse grip bench press
dumbbell supine flexion arm raise
traditionally, the dumbbell supine flexion arm raise has been used to train the expansion of the chest cavity, resulting in the development of a 'deeper', thicker chest. While there is doubt as to whether supine flexion arm raises will have a significant effect on the size of your chest cavity, it is certain that they can help thicken your upper chest! You must use precise technique when doing supine flexion arm raises, otherwise your latissimus dorsi will get more stimulation than your upper chest.
dumbbell supine flexed arm raises
lie on your back, flat on a flat, straight bench. The legs should be bent and the hips kept low throughout the set.
Hold the dumbbells firmly, palms up against the inner ring of the dumbbells, and raise the dumbbells above your chest to start the movement, with your arms slightly bent.
Slowly lower the dumbbells behind your head until you feel your chest stretch. Make sure the dumbbells move back and forth along the path behind your head, not backwards or away from it, otherwise your latissimus dorsi will engage more than your chest.
As the upper chest feels stretched, concentrate on contracting the pectoral muscles, using only chest strength to bring the dumbbells back to the starting position. Once the weight is back above the chest, contract the pecs hard before starting the next movement.
Supine flexed arm pull-ups can be done very heavily, but to complete large weights you may need someone to hold your knees down so that you can keep your body in the right position while lowering the dumbbells. Choose a weight that you can complete with good form for 8-12 reps.
low rope chest clamps
the high rope cleat trains the lower and middle chest in general. However, by using the low pulleys and the correct 'planes of motion' you can really ignite the upper chest'.
Hold the two low pulleys with your body in the centre of the rope chest press.
Straighten your body and lift your chest. The arms are slightly bent and the pulley handles should be at waist height.
You should feel the tension of the chest extension before you start the exercise. Using only your pectoral muscles to generate force, pull the handles upwards so that they meet in front of you.
Squeeze your pectoral muscles hard for a few seconds and then slowly return to the starting position. I recommend 12-15 repetitions in this movement.
pec training is enjoyed by many, but with thick and full pecs, it is more important to focus on the development of the upper chest.
