Men often look for an exercise on the upper pectoral muscles that will help them find an athletic figure. This is necessary for those who want to surprise others with their physique, because the result of efforts looks very impressive. Moreover, it is this part of the body that increases faster than the rest. Unfortunately, it will not be possible to limit one exercise only, because to achieve the desired result, you will need a whole complex that is designed for one full training.
Exercises
Being interested in how to pump up the upper part of the pectoral muscles, people don’t even think that fairly easy exercises have been developed for this. They are really simple, but the only drawback is the fact that some of them will require special equipment. Therefore, athletes will either have to purchase equipment on their own if they want to practice at home, or go to the gym, where all this is already available.
Below are the best exercises for the upper chest. They are quite effective for men, but women are allowed to perform. There are only six of them. All these exercises will need to be accommodated in one workout. With the right execution technique, the result will not be long in coming, as in this case, the development is carried out comprehensively.
Equipment
Proper pumping of the upper chest muscles is the key to success. It is important to always remember this. If it is not observed, not only will it not be possible to obtain the desired effect, there is also a risk of injury. Therefore, it is best to carefully study the instructions for performing the exercises, and only after that proceed directly to the training.
Barbell bench press
The most popular exercise for the upper pectoral muscles is always performed first in the workout. It will require a bench with a slope, a special rack for the bar and the projectile itself. It is quite possible to get all of these equipment for home training, as it is sold in any specialized store. Unlike the classics, in this case, lower weights are used, so not all people will need insurance.
The very first approach is recommended to be performed with an empty bar (20 kilograms). It does not matter what level of training the athlete currently has. But all subsequent approaches need to gradually increase the working weight, based on their own feelings and capabilities.
The technique for performing the tilt press is as follows:
- Make a tilt of the bench by 30 degrees and lie on it so that the bar is right in front of your eyes.
- Hold the projectile with your hands wider than your shoulders. The grip must be circular. In addition, unilateral grabs are prohibited, as they often entail a roll of the barbell on the stomach, and therefore numerous injuries.
- Carefully rest your feet on the floor and raise the bar on straight arms.
- Bend your arms as you inhale, lowering the projectile just below the neck and touching the body.
- On the exhale, unbend the limbs, lifting the bar as high as possible.
A total of 15 reps in 3 sets is recommended. More experienced athletes increase the number of second ones to 4-5.
When performing this exercise, girls are recommended to use small vultures, the weight of which does not exceed 15 kg. In addition, to deal with them is much more fun, since they have a rubber surface and are made in different color options.
Mistakes
When performing the main exercise, people often make mistakes. There is a list of the most common points that result in personal injury. These include:
- raising the pelvis (it should fit snugly to the surface of the bench);
- arching the chest forward in such a way that the body begins to go into the "bridge" (all parts of the body should be on the bench);
- jerking when lowering and raising the projectile (this should occur smoothly);
- fingerboard touch the bottom or center of the chest (should be the upper part);
- separation of the head from the bench and the direction of looking to the side (you need to look only up)
- fixing pancakes (when tilting the bar, they can move out or fall completely, which will cause the balance to be disturbed and there will be no sense from the approach).
Among other things, it is worth mentioning the choice of working weight. Beginners often take pancakes too heavy to achieve maximum effect. In fact, this is considered a serious mistake, since with insufficient physical preparation such actions can only lead to injuries.
Dumbbell Wiring
The next exercise, suggesting how to pump the upper part of the pectoral muscles, is to breed the dumbbells to the sides. Here, as in the previous one, an inclined bench with the same exposed angle (30 °) is used. And you must lie down on it in the same way as described above. Further actions are performed in the following sequence:
- Pick up the dumbbells and lift up, fully straightening the limbs.
- On inspiration, lower your hands down, bending your elbows and directing them straight to the floor.
- On exhalation, return to the starting position.
When performing the exercise, it is important to ensure that the arms are not bent perpendicularly, but only by 30 degrees. In addition, at the lower point it is necessary to feel a slight tension of the pectoral muscles, since without this there will be no effect.
Wiring is best done 12 times in 3 sets. Proceeding from this, it is necessary to select the working weight, so that at the end of the extreme approach there will be less forces, but it was possible to finish it to the end.
Dumbbell bench press
This exercise is recommended by many experienced athletes when they are interested in beginners how to pump the upper chest muscles. It is performed exactly the same as the previous one, but the arms here should be bent at right angles. Beginners are allowed to keep a perpendicular between their arms and body at a lower point, but after a couple of workouts you need to start moving your elbows closer to you. This will allow you to better feel the tension of the muscles, and therefore will give a much greater effect. As for the number of repetitions and approaches, it is the same here as with the wiring.
Crossover rollout
Exercise on the upper part of the pectoral muscles for more advanced athletes is performed on a special simulator. According to technology, it is considered the most difficult in this list, so beginners do not even need to try it.
Crossover is performed in this way:
- Set the handles so that it is convenient to hold them throughout the approach.
- To stand exactly in the center between them, grasp the arms with your palms forward and bring them together with your hands slightly bent at chest level.
- Try to cross your arms in front of you.
- Return to starting position.
Here the most important nuance is the level of hands. If you lower it below, then the involved muscles will no longer be the upper pectoral, but the lower, as well as the shoulders.
Perform mixing is best in 4 approaches. At the same time, it is recommended to increase the number of repetitions if the working weight does not change, and decrease by 1-2 if the weight is made more.
Dips
Many people are surprised at how to pump up the upper part of the pectoral muscles with push-ups on the uneven bars. At first glance, it seems that this exercise works only on the muscles of the hands, although in fact it perfectly engages the target group that is discussed in this article.
Here, the very first approach will be warm-up, so it is carried out without additional weight, but in subsequent ones it will be possible to add weighting agents. Another nuance - if possible, the width of the bars should be set so that it is 10 cm more than the width of the shoulders on each side.
The execution technique is quite common, so describing it step by step does not make sense. Here it is important to observe only one rule - push-ups are performed by the "boat". This means that the legs must be tilted back. And when moving down and up, you need to simulate diving from the water. Thanks to this embodiment, the top of the chest is worked out perfectly and the middle is even slightly involved.
Athletes with long experience recommend performing 15 push-ups in three sets. As weights, weights can be used for legs, a special vest with weight, as well as pancakes that are attached to the belt.
Pushups
The final exercise on the upper part of the pectoral muscles is push-ups from the floor. They differ from the classical ones in that they are performed upside down. For them, it will be necessary to use some kind of elevation as an addition. For example, it can be a sofa, chair, shop, and so on.
Push-ups on the upper part of the pectoral muscles are performed in this way:
- Stand with your back to the hill.
- Take the emphasis lying down, with your hands below, and with your toes resting on an additional emphasis at the top.
- Arrange your arms so that when bent they form right angles, and palms clearly defined at shoulder level.
- On inspiration, go down, touching the floor with your chest.
- On exhalation, return back.
When performing the exercise, the head must necessarily fall to a level below the legs. In total, 10 repetitions in 4 sets should be done. If desired, you can use any weighting objects, placing them on the back.
Combinations
For beginners, training the upper chest muscles need not include all six of these exercises. They are allowed to simplify their task by choosing one of the combinations:
- Push-ups on parallel bars, bench press at an angle (with a bar), dumbbell layout.
- Barbell bench press at an angle, dumbbell bench press, dumbbell breeding.
- Barbell press, dumbbell layout, exercise in the crossover.
If desired, in any of the second and third combinations it is allowed to add push-ups on the uneven bars. As a rule, this option is used by people who are engaged exclusively in the home.
As for breeding dumbbells, it is recommended to alternate the angle of the bench. This is necessary so that the muscles do not get used to the same movements.
Food and sleep
In increasing strength and increasing muscle, proper nutrition and a sufficient amount of rest play a role. It is important to learn that athletes need to consume a sufficient amount of proteins, fats and carbohydrates, which are calculated based on activity and body weight. As for sleep, its duration should be at least 7 and not more than 9 hours a day.
Frequency of classes
Speaking about how to pump up the upper part of the pectoral muscles, it is necessary to remember the frequency of training. For a single muscle group, one lesson per week is enough. If the chest is far behind and this is visually well manifested, you can train twice a week, but then use not a complex, but only combinations. It is also worth remembering that by working out only one muscle group, success cannot be achieved. In any case, they are in one way or another connected with other muscles, therefore it is necessary to engage in a comprehensive manner. An ideal option for a lagging chest would be three training sessions per week:
- Chest + triceps.
- Back + Biceps.
- Legs + chest + shoulders.
Feedback and Results
About the above set of exercises and its individual combinations, only positive reviews are received. Athletes claim that they managed to significantly increase their strength and endurance in just a couple of months of such training. In addition, over the same period of time, they were able to observe a change in the shape of their breasts. In general, they note only a positive effect, although at first glance it is difficult to talk about the effectiveness of the complex.
Experienced athletes claim that at home, beginners can also perform exercises on the upper chest muscles. If there is no money and time to visit the gym, do not lose heart, as home workouts also bring effect. The most important thing is not to be lazy and move towards your goal, progressing every day!