We will dedicate a series of exercises to strengthen the upper pectoral and all its muscles. It mainly focuses on the upper part of the pectoral, but we also find the pectoralis minor, the deltoid and the coracobrachialis (of this area, only a small part).
These are the most common areas, but many more areas can be named, which we detail below. Exercising this entire area develops a beautiful and balanced physique, since not only this area is worked, but everything that houses around it, such as arms, back, shoulders and abdominals.
Upper chest exercises
With this series of exercises we will be able to enhance both the upper part of the chest area. You have to create a routine and a combination of exercises with their series and repetitions, since in many of them you will also work the middle and lower part of the chest. As a small rebound, doing these exercises on an inclined plane will always enhance the effect much more than if they are done horizontally. Here are some of the exercises:
Overhead bench press
This exercise is one of the most common and will be part of the routine in this type of bodybuilding. Before starting with the chest exercises we will start an initial warm-up. You have to do it face up on a bench and do elevations horizontally on a bar with weights. Can be done 4 series of 8 to 10 repetitions.
Incline Bench Press
With this movement we will create a much more effective workout when doing it on an incline. It is necessary to create a much more concentrated type of exercise, since it supposes a great appreciation for their effort. In this way, the upper fibers of the pectoral are developed much more.
- To carry out this activity you have to keep in mind your position. It will be carried out at a 60 degree inclinationotherwise we would work the deltoid area.
- You have to lie down on the bench with your feet firmly on the ground. You can perform the exercise with a bar, where we will grab it with a much wider grip. You have to start with your arms extended and bring the bar to your chest without supporting it. The bar will then be raised again to the starting position.
- This exercise can also be done with dumbbells, where we can do it with one of them in each hand. The movements will be the same as the exercise described with the bar. For each function we can perform 4 series of 10 to 12 repetitions.
Low Pulley Crossovers
The use of machines in a gym cannot be ignored and from there we can take advantage of the multitude of functionalities of many of them. In case of low pulley crossovers exercises the upper part of the pectoral, helping to work the area and helping us to perform the technique in a firm and clean way.
- In this case we will place ourselves between the two low pulleys, grasping the rings or grip pieces with our hands.
- We start by fully extending our arms, adducting our shoulders and bringing our arms forward with our elbows slightly bent towards our neck.
- We return to the original position and abduct the shoulder, taking great care not to do it abruptly. we can make 4 series of 8 to 12 repetitions.
Push-ups with feet elevated
These push-ups can be done on a raised platform, like a drawer or on a medium high chair. The exercise consists of doing push-ups upside down, placing your feet on the platform.
The elevation of the body will not be excessive, without exceeding 45 degrees. If we overcome this inclination, the work will involve working the deltoids much more than the upper part of the pectoral. We will perform 4 series of 8 to 10 repetitions.
peck deck
Peck Deck is another of the techniques that can be done to strengthen the chest part. We can do this exercise both with weight machines, such as with elastic tape.
With the machines we will be able to center the weight that we will need for our muscular recomposition, where we will cover with our arms the part that must be hugged in front of the chest. can be done 4 series of 10 to 12 repetitions. We will also do it by placing an elastic band behind a vertical bar, where thanks to its grips we will cover the exercise in front of the chest.
Chest with pulleys with upward movement
In this case we will use the pulleys to help strengthen our pecs. This type of exercise helps in part to the entire exercise routine described. It is not good to perform only the chest with the help of pulleys, since it is only a complement that also helps, but to a large extent.
- The pulley must be placed at a height higher than waist height.
- We will place our hands on the grips and slide them towards the height of the waist. Then we will extend the arms gently and maintaining a minimum flexion of the elbows, so that the exercise is not too abrupt. You have to finish the exercise by joining your hands at the height of your face.