Try adding these effective and rare upper chest exercises to your workout.
If you want to achieve that “busty” look, you need to work on strengthening your upper pecs. Strengthening these muscles will help you achieve a healthier posture as well as improve overall strength and performance in other movements, such as pushing or pulling exercises.
The muscles that make up the upper chest are the clavicular pectoralis major (upper pec) and the sternal pectoralis major (lower pec).
The upper chest muscles are the clavicular pectoralis major (upper pec) and the sternal pectoralis major (lower pec). These muscles are responsible for rotating your arm inward. They also help with shoulder joint flexion, upper arm adduction, and depression of your shoulders.
Working out these muscles can help you build a strong, well-rounded physique by strengthening not only your chest, but also other areas such as your arms, back, shoulders, and abs.
Strengthening your upper pecs will help you achieve that “big chest” look.
Strengthening your upper pecs will help you achieve that “big chest” look. You can do this with dumbbells, a barbell, or resistance bands. Do a variety of exercises to work different parts of your chest.
When trying to get “big chest,” it’s important to focus on strengthening your upper pecs. These muscles are very visible and they will help you achieve the look that most people are looking for when they think about working out or hitting the gym.
Add these rare upper chest exercises from Gravity Transformation to your workout.
1. Rare Upper Chest Exercises – Reverse Grip Bench Press
This increases upper head muscle activation (clavicular head) and will help you build your upper chest in a new way.
- Make sure your hands are shoulder width apart.
- Keep your elbows close to your body.
- Keep your thumbs around the bar the entire time.
- Do not completely lock your elbows at the top.
- Go lighter than you would for your regular bench press
2. Rare Upper Chest Exercises – Incline Cross Body Chest Press
You can perform this on a hammer press or set up your bench next to the cable machine and go from there (see video below).
This will mimic the same movement. The cable also maintains constant tension.
3. Rare Upper Chest Exercises – Standing Svend Press
It’s not a well-known chest exercise, but it’s extremely effective.
Add it at the end of your workout, after you’ve completed all the rest of your high pressure exercises.
4. Rare Upper Chest Exercises – Hex Press / Incline Hex Press
The hex press will hit your upper chest in a unique way. Adding a tilt will further enhance the stimulus on that part of your body.
Squeeze them very tightly together.
5. Rare Upper Chest Exercises – Chest Tilt (With Cables)
Here, the cables will maintain constant tension on the chest. Lying on the incline bench will also make the exercise more difficult and your gains better.
The cable resistance line on the incline bench hits the upper chest much more effectively.
Try to keep your hands open on the way down for better chest activation.
6. Variant fly
This is a floor exercise that uses only one cable. Work one side at a time.
Watch the video below for the full move description.
Make sure to move with an arc like motion.
7. Landmine Chest Press
For this version, also lay the bar on a box. This will allow you to load a much heavier load and challenge your chest even further.
Close the bar with a prayer as a handle.
Be sure to come down slowly and squeeze as hard as you can.
1. Reverse Grip Bench Press 1:04
2. Incline chest press across the body 2:46
3. Press Svend standing 3:57
4. Hex press/inclined hex press 4:59
5. Angled Chest Fly (With Cables) 5:45
6. Variant fly 7:08
7. Landmine Chest Press 7:56
Video – Rare Upper Chest Exercises
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