How to build the upper chest muscle. How to get that line in the middle. This will make your chest grow faster.
All about building the upper chest muscle.
There are two main exercises that will deliver the best results for the upper chest: Incline dumbbell press, and the incline dumbbell fly.
If you don't have access to dumbbells, you can also elevate your feet up on a chair, and do pushups. This is a good alternative to those who don't have weights.
Now that we know which exercises to use for building the upper chest muscle, let's look at how to get the most out of your workouts.
A couple basic rules for building the upper chest.
Don't over load the weight. This may seem surprising, but when you use too much weight, you end up working EVERYTHING BUT the chest.
When performing your exercise, most of your results will come from the point where you've flexed at the top of the motion, and, the downward motion of the exercise. With that being said, slow-steady-motion, helps build muscle.
You don't have to count when performing your exercise. For example, some people will use a tempo as followed: 1-2-1, or 2-2-3, or 3-2-3... and so on. And what this basically means is how many seconds up, how many seconds paused, and how many seconds going downward. You will likely drive yourself nuts sitting there counting... You're better off just using common sense: 2 to 4 seconds up, a couple seconds paused, and 2 to 4 seconds back down. It doesn't have to be exact. The point is, don't use momentum.
How to choose the right amount of weight?
This is the simplest way to choose the right amount weight, ready?
1. At the beginning of your workout, when your muscles are fresh, strong, and ready to go, pick a dumbbell that you 'think' you could lift 20 times effortlessly.
2. Got your dumbbell ready to go? Okay, now since this is an incline chest exercise, (we'll be doing the incline dumbbell press in these examples) we want to put as much focus on the chest as possible, and we want to use very few other muscle groups. We want the upper chest to work the hardest.
3. What we want to do, is take this amount of weight that is seemingly easy, and make it difficult by slowing down the motion, and putting as much emphasis on the region that we're targeting.
4. A basic rule of thumb:
Let's walk through this:
You chose a weight that looked easy enough to lift 20 times. (It takes a little guess work at first).
You take that seemingly easy weight, and slow the motion down to make it an effective chest building exercise, which in turn has you lifting that dumbbell approximately 8 to 12 times.
Keep in mind, that if you stop at 8 or 12 reps, it's because your body isn't able to lift not a single repetition more.
If you are moving the weight a couple seconds up, pausing briefly, and then moving a couple seconds back down, and if you're able to lift more than 12 reps when doing this, then that weight is too light for you.
If you do fewer than 8 reps with the same approach, well that means the weight is too heavy.
So as you can see, the weight you choose, and the way you perform that weight, will truly determine how effective your workouts will be.
Hand positioning... Don't force your hands and wrist into a position because the internet told you to do so. Your palms do not have to be inline with your wrist. Do what feels natural.
So let's wrap this up... There's two ways to look at this:
Do you want to actually be built?
Or would you rather only look pumped at the gym, but deflate once the blood rush goes down?
Okay, all jokes aside... when most people workout... they get a pump, they go home, and look the same day after day.
How to change that? I thought you'd never ask...
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