Unique Upper Chest Workout Routine(Secret Revealed)for Mass,Size

upper chest workout for mass and size

Upper chest workout for muscle growth

Tried all the upper chest workout ? working out to build an upper chest is the hardest part of getting a chiselled chest, but with the right technique and information, you will attain it in no time. Building an overall chest is essential; you can develop your middle chest, which is no brainer. You can achieve it by performing conventional exercises, and this also implies building a lower chest, but this upper chest workout will change the fitness game.

Your upper peck muscle also is known as the clavicular pectoralis. It is comparatively smaller in the volume of your overall chest but is the most elongated and connects all the way to your deltoids and till the starting of your biceps. A tremendous upper chest adds so much to your overall chest look. It even increases your military press strength and assists in some shoulder movements during exercises. It is observed that a defined upper chest is the symbol of a complete physique.

You can show off your clavicular pectorals, it also adds up to when you wear a t-shirt everyone notices that upper chest and will surely complement your hard work. This article will give you clarity on building your upper chest muscles both in mass and size by a unique workout pattern, which is based on the experience of bodybuilders, science, and studies.

What science says?

The most important factors in developing your upper pectoral are your angle of body placement, grip width and lockout angle of your arms. These two are the solid foundation to build your upper chest to minimize the activity of the secondary muscles which are triceps and deltoids and maximize the activity and contraction of your upper chest which is your clavicular pectoral. The following diagram shows the variation of angle with the upper chest’s EMG activity during any pressing movement [1][2][3].

upper chest workout angle

It shows that upper chest activity increases up to an angle of 45 degrees , this shows the angle to increase clavicular pectoral activity should be at least within a range of 30-45 degrees, for maximum output and optimal hypertrophy.

Shoulder, triceps activity with chest the width variation diagram below shows that a middle grip is best for pectoral activity and a supinated grip influences more clavicular activation [4].

upper chest workout grip

The above diagram clearly shows that wide angle does puts a strain on triceps and deltoid but also influences increased muscle activity for upper chest. It is suggested to work between medium and wide grip for best results, and also to lower muscle activity of secondary groups.

Lockout angle also influences the activation. It is recommended to be at 90 degrees throughout the movement for maximal strain and muscular development onto the pectorals [5].The last one is your Exercise-Now that your body is in the position and knows the form, it is time to perform the best exercises for your upper exercises. Which will directly induce more activity than other exercises for your upper pecks, these exercises are found via experimentation [6] these exercises include JC band press, dumbbell incline press, guillotine press, etc.

Benefits of training your upper chest


1. Early bird wins-It takes time, the sooner you start hitting your upper chest, the better it would be for you .As your upper pectorals are very stubborn and take more time than the other part of your chest to develop.

2. Gives you an aesthetic look– A developed upper chest will add up to your overall aesthetic upper body look.

3. Strengthen your whole chest– A solid Upper chest can aid in assisting you to develop your middle and lower chest.

4. Strengthen your shoulders– Exercises like military press and front raises utilize your upper chest, increase your strength and stability during these movements which will lead to developed shoulders.

5. Symbol of a Complete Physique– Your upper chest tells a lot about your hard work, commitment, and the time and effort you put in. It is the first thing someone notices when you wear a deep neck T-shirt.

6. Grow your sternal head– All the exercises for your upper chest also impact your sternal head and help them develop and make them stronger.

Science tailored workout

Keeping everything in mind and by looking at experiences of professional athletes and coaches, we have made this upper chest mass development program. This workout must be performed twice a week, it is designed in such a way such that in one session it dedicatedly works on your upper chest and the other session will focus on the full chest (upper, middle and lower).

Session one-Upper chest workout(Monday)


This workout is a focused for your upper chest and contains 5 exercises which primarily focus on your upper pecks, this workout is designed in a way that your Clavicular pectorals hypertrophy and development goes to next level.


1. Inclined Dumbbell press: Make sure your bench is inclined 45 degrees throughout, and you increase your weight in each set.

Set 1

12-15 reps

Set 2

8-10 reps

Set 3

6-8 Reps


2. Guillotine bench press: This exercise is super effective in hitting your clavicular pectoral, instead of bringing your barbell to your middle chest you will lower down the barbell to your upper chest area as shown in the diagram. max weight used should not exceed your 60% of your 1RPM and this is not a regular movement so perform with super concentration and a hard grip, you can also take the assistance of your gym partner in starting.

Set 1

12-15 reps

Set 2

8-10 reps

Set 3

6-8 Reps


3. Upper chest cable cross over: this cross over variation hits explicitly the upper part of your chest , you can even do a JC band press to perform middle chest presses instead of medieval cross over. This exercise should be performed with high frequency, and by contracting your upper peck, you must also hold the position at the top for at least 2-3 seconds for a peak contraction. Use the same weight throughout, which is not too heavy and not too easy to lift.

Set 1

15 reps

Set 2

15 reps

Set 3

15 reps

Set 4

15 reps


4. Peck deck with a high grip: Everyone loves peck decks they are super convenient and hits the full chest. Still, in this variation, you need to put your hands a little above than usual grip and if possible onto the pillars and not the gripping area. Extend fully and contract your chest with your upper peck, This exercise is a blaster in hitting your upper and inner chest when performed with great form, Increase weights in every subsequent set.

Set 1

12 reps

Set 2

12 reps

Set 3

10 reps


5. Seated landmine chest press: This is my favourite exercise and has shown me some fantastic results in the upper and inner chest area. This exercise works like a charm for your upper pectorals and is a must if you want to develop your upper chest, Make sure your barbell is at a 45-degree angle when it rests on your chest. You grip it from the end side of your barbell, Progressive overload is advised, and here contraction matters more than weight.

Set 1

12 reps

Set 2

12 reps

Set 3

12 reps

Session two-Full chest(Wednesday or Thursday)


This workout is a complete chest builder , and focuses 2 exercises for your upper chest, this workout is designed in a way that your full chest development doesn’t suffer, and at the same time it does focuses onto your upper chest

1.Supinated grip Bench press: reverse grip Bench presses with moderate-weight , increase weights at every set. The Bench press is the king exercise when it comes to chest development it hits the full chest. It shows the most pectoral muscular activity in comparison to any other exercise and a reverse grip will do the magic on those clavicular pectorals

Set1   

12 reps

Set 2 

10 reps

Set 3  

8 reps


2.Incline dumbbell close grip hammer press  – When you hit your inner chest and upper chest together, it creates a great environment to build thickness and induce hypertrophy these exercises do not require a hell lot of weight, but a moderate weight with mind-muscle connection will do wonders to your upper chest.

Set 1  

12 reps

Set 2 

12 reps

Set 3  

12 reps


3. Flat bench fly’s/peck deck regular grip– a FLAT bench fly or peck decks are so crucial for your overall chest. The full-extension makes your chest wider and elongates them, which also stimulates your clavicular pectorals to grow.

set 1   

15 reps

Set 2 

12 reps

Set 3   

10 reps


4. Incline machine press or landmine press:  Incline chest press machine will work perfectly onto your upper chest muscles. It is the best upper chest isolator movement. Adding this exercise to your workout will make your workout complete, hit your upper pecks with the blood thrush, and pump it up to the max. You can use moderate to heavy weights.

Set1  

12 reps

Set 2 

10 reps

Set 3  

 8 reps


5. Cable Cross over: The cable crossovers are an effective exercise when it comes to training your lower pectorals, It is so easy to perform .It is also a pump-focused exercise. Contracting your pectorals when fully extended is a game changer. The isometric hold will induce blood flow leading to a fuller chest.

 Set1  

15 reps

Set 2 

15 reps

Set 3  

15 reps


6. Dips– This is the last exercise in this session, dips are the undisputed bodyweight chest exercises and work on the full chest and activates the whole chest at the same time (upper, middle and lower chest) Finishing off the session with dips will definitely make your chest grow.

3 sets till failure

Tips while performing the above designed upper chest mass workout.


1. Pectoral major– Do not miss on your pectoral major performing only upper chest exercises is not the way to develop it. A holistic approach is to be followed for its development, which is why we have developed this chest workout.

2. Progressive overload– You need to add weights to your workouts in every successive workout, mostly in the power exercises.

3 Lifting heavy with form– Lifting heavyweights mainly in first 2-3 exercises will exhaust your muscles. Performing any exercise afterward with moderate to low weight will also be as effective as working out onerous.

4. Angle– The angle in inclined, landmine presses should be 45 degrees or very close to it to concentrate fully on to upper pectorals.

5. Diet– While following the designed workout, you should be eating in a calorie surplus. You should be taking a proper diet and post-workout nutrition.

6. Slow Concentric and eccentric Isolation movement– During your isolation movements like the incline press or the landmine press, your repetition tempo should be slow. A hold of 2-3 seconds on top of it would be just perfect.

Takeaway

Building an upper chest is not easy and takes time, but all your hard work may go to vain , if you do not know the proper technique and exercises which actually work on your upper pectorals. Hence following this program will definitely help you overcome your upper chest lag faster and efficiently, to achieve maximum results out of it, you should at least follow the program from 8-12 weeks with proper nutrition, rest and keeping in mind the other instructions and tips discussed in the article.

Daniel Kirk

Daniel Kirk

Daniel Kirk holds a Bachelor's degree in human body kinetics and a diploma in exercise physiology. He is also a certified Coach and owns a physical training centre. He also believes in sharing knowledge to the world and writes on topics related to anatomy and exercise approaches.

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