Upper chest workout will burn calories and build upper chest muscles. Upper chest workout is for all fitness levels and are best performed with weights in gym or at home.
Moving on to upper chest workout, in this section we have provided detailed description of the workouts including how to do it properly. Plus benefit & safety tips as well-known as reasons why you should include upper chest exercises into your regular training schedule.
Benefits of upper chest workout:
1. It helps to build up the upper pectoral muscle which is located on the upper chest and front of the shoulder.
2. Strengthens and tones your chest muscles.
3. Improves posture and increases confidence levels
4. Upper chest exercises can also be used to treat muscle tears in shoulders, arms, back etc.
5. Upper Chest Workout help in toning your abs as well, this is because when you perform upper chest exercises, it requires you to contract your abs in order to stabilize your body during exercise. And maintain proper form throughout the exercise movement. This contributes towards toning up of your abdominal muscles as well as increasing their strength level, particularly transverse abdominal muscles (TVA) which are responsible for bringing down your waistline. Thereby helping you achieve a flat tummy look at all times and to lose chest fats easily.
6. Upper Chest Workout improves blood circulation throughout the body by increasing heart rate. Thereby improving oxygen supply to the body organs and tissues.
7. Upper Chest Workout can help you lose weight, as it helps in burning fat and calories.
8. It also helps to improve posture, which is very crucial for improving your overall physique look.
9. It helps to improve your overall muscle tone and shape of your body parts such as chest, shoulders etc.
10. Upper Chest Workout help to improve the strength of core muscles such as abdominal muscles and lower back muscles (erector spinae).
11. Upper Chest Exercises also help in improving range of motion of your arm joints. Thereby helping in preventing injuries during weight lifting or other activities that require use of arms or shoulders. Due to strengthening and stabilization of the joints throughout the exercise movement.
10 Best Upper chest workout:
1. Bench Press:
Bench press is a weight training exercise used to work the pectoral muscles and anterior deltoids, and to a lesser extent the triceps. While minimizing involvement of the long head of the triceps brachii.
It is performed by lying on one’s back on a bench, and pressing a weight upwards off of the chest. The upper chest exercise can be performed with dumbbells or barbells. The exercise works best when using free weights rather than weight machine. Because you can use your body’s natural stabilizers to prevent cheating (using other muscles instead of your chest).
2. Push-up:
Push-ups are an upper body compound pushing exercise that works several muscles simultaneously as they stabilize the trunk while the lower body moves, especially during the latter half of the movement (when push-ups are most difficult). Many variations are possible for this movement; common ones include regular pushups on two legs, knees bent (also known as decline pushups), one leg (also known as a single leg push up), or with an added weight in the form of a weighted vest or backpack.
The exercise can also be performed as a negative, where the person performs the downward motion slowly, and then elevates their body back to the top of the movement in a slow, controlled manner.
3. Seated cable row:
This upper chest workout is now considered one of the best chest exercises for building upper chest muscles and strengthening the shoulders and arms. This exercise involves pulling a bar attached to weights towards your torso, using handles on either side of you. It is usually done while sitting on an upright bench or machine with your back straight and feet flat on the floor.
The angle that your hands are positioned at will depend on how you want to emphasize your upper chest muscles; if you want to target them more than your rear deltoids, then keep them closer together than if you want to work more on your rear deltoids.
4. Cable cross-over:
This exercise primarily targets your upper pecs by using resistance from a cable machine that pulls your arms outward from your body (in an arc) as you raise them up in front of you until they are parallel with your torso. This exercise can be performed both on an incline and a decline.
5. Incline dumbbell fly:
This exercise targets your upper chest muscles by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders, while you lie on an incline bench.
6. Decline press:
This exercise primarily targets the lower part of the pectoralis major muscle by raising a barbell from above your head down to the middle of your chest, while you are lying on a decline bench. It can also be done using dumbbells instead of a barbell.
7. Incline bench press:
This exercise primarily targets the upper part of the pectoralis major muscle by raising a barbell from above your chest down to the middle of your chest, while you are lying on an incline bench. It can also be done using dumbbells instead of a barbell.
8. Decline bench press:
This exercise primarily targets the lower part of the pectoralis major muscle by raising a barbell from above your chest down to the middle of your chest, while you are lying on a decline bench. It can also be done using dumbbells instead of a barbell.
9. Incline Fly:
This exercise mainly targets the upper part of the pectoralis major muscle by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders, while you lie on an incline bench.
10. Decline fly:
This exercise mainly targets the lower part of the pectoralis major muscle by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders, while you lie on a decline bench.
11. Flat bench cable crossovers:
This exercise mainly targets the upper part of the pectoralis major muscle by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders while you lie on a flat bench and holding them there.
12. Incline cable crossovers:
This exercise mainly targets the lower part of the pectoralis major muscle by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders while you lie on an incline bench and holding them there.
13. Decline cable crossovers:
This exercise mainly targets the upper part of the pectoralis major muscle by raising a pair of dumbbells up to the sides of your chest until they are in line with your shoulders while you lie on a decline bench and holding them there.
These are some most important upper chest workout you can do to maintain your health.