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Upper chest exercise
Strictly speaking, upper chest exercises work the same muscles as any others, however, there is a difference in which part of the muscle they develop more.
People who ignore upper chest exercises will miss out on the full development of the muscle. To get total development of the area thus demands you do more than just flat bench press.
Don't get me wrong - flat bench press is a superb exercise, and absolutely essential for developing the upper body. However, to bring the muscle to its peak, you need to supplement your standard bench press with some incline bench movements.
To really work this area, you should look to perform the following upper chest exercises:
For all these movements, set the bench angle at around 30 degrees. If the angle is too steep, you'll end up working your shoulders too much.
- Incline Bench Press
- Incline Dumbbell Press
- Incline Dumbbell Flyes
All movements should be performed with good technique, lowering the weight slowly then powering it back up.
Compared with the flat bench, you'll need less weight when working on the incline bench. It's important to start off easy and gradually build up, as it's easy to injure your shoulders performing these with too much weight.
Finally, don't lower the weight too far or bounce it. You should stop just before the bar touches you - your shoulders are not designed to be opened up too far under heavy weight.
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