Build Upper Chest Muscles – Upper Pectoral Exercises

The best exercises to build upper chest

Most natural bodybuilders neglect to target and successfully build upper chest muscles. The upper chest muscles are easily targetted using 3 specifically designed upper pectoral exercises. After we have shown you the best exercises to build upper chest muscles using an incline bench we are including a special bonus for you that is guaranteed to build those upper chest muscles faster than you thought possible.

The Special Bonus that we have included is an awesome finishing exercise which blasts those upper chest muscles to oblivion to give one hell of an awesome pump. Taken straight from the Mi40 training manual this special finishing exercise incorporates a principle called CEP training which only takes 4 minutes at the end of each of your workouts to make spectacular gains in muscle mass whilst using body fat as a fuel source. More on that to come later.

Meanwhile the solution for building upper chest muscles is to hit the incline bench hard with the following three upper chest building exercises. The incline bench should be set at an angle of around 30 degrees. Too many people in the gym set the bench angle is too steep, doing this takes all the work away from the upper chest and works the front of the shoulder too much.

Incline Bench Press to build upper chest muscles

1. Lie on an incline bench set at a 30 degree angle, with your head resting on the bench at all times.
2. Take a firm grip on the barbell, preferably with your hands about shoulder width apart.
3. Lift the bar from the rack and slowly resist as the bar descends toward your upper chest, take 4 seconds on the lowering phase.
4. If your arms are very long and/or if you have a small chest, the bar may not come all the way to the chest. When you bring the elbows too low down, you increase the risk of injury to the shoulder. When you feel a comfortable “stretching” sensation in the chest at the bottom of the movement that is your cue to start pushing the bar up again.
5. Press back up to the starting position but do not lock out your elbows.
6. Squeeze your chest during the contraction, then slowly repeat the rep.

Incline Dumbbell Press to build the upper pectorals

1. Lie on an incline bench, taking a dumbbell in each hand.
2. The weights should be parallel with each other, palms facing outward.
3. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.
4. Squeeze the chest muscles during the contraction for a moment.
5. Slowly lower the weights to the starting position.

Incline Dumbbell Flyes for the upper chest

1. Lie on an incline bench, taking a dumbbell in each hand.
2. Start with the dumbbells directly above you, with a slight bend in the arms.
3. Slowly lower the dumbbells in an arc towards the floor until you feel a mild stretch in the chest. Keep the slight bend in the elbows (imagine hugging a large tree). Be careful not to let your elbows drop below the level of your body. Deep flyes can increase the risk of shoulder injury.
4. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other.
5. Stop at a point where the dumbbells are about six inches apart from one another.
6. Squeeze your upper chest muscles muscles together during the contraction.

Special Bonus: Build Upper Chest Muscles Finishing Exercise

Right, try this special upper chest finishing exercise, its tough but awesome, its taken straight from the Mi40 training program

Of course, the gains in strength and size will be that much greater when you finish your workout with a high-carbohydrate, high-protein drink. The Mi40 workout program contains a full nutrition guide which accelerates muscle growth exponentially.