Upper chest

[MissionHockey]

I was looking to add in a few different exercises for my upper chest that I haven't tried before. I was watching "Train with Kai" and saw that he does dumbbell pullovers for his upper chest. You can check it out here at two minutes in:

Train with Kai: Kai Greene Chest Workout - YouTube

I tried this exercise for the last two weeks when I training chest with proper weight and I'm just not feeling it. I've never seen anyone use this exercise for upper chest, only for back. I can definitely see how it could target your upper chest. Anyone incorporate these into their chest routine? Any helpful tips or tricks to feel the upper chest working would be appreciated. Thanks.

 

[dieseljimmy]

I have always felt pull overs in my lats, abs and middle lower chest...
try the Guillotine Press for upper chest. I do it at the end of my chest workout occasionally often on a smih press. I think it has helped my chest development.

 

[Kenny Croxdale]

I was looking to add in a few different exercises for my upper chest that I haven't tried before. Any helpful tips or tricks to feel the upper chest working would be appreciated. Thanks.

Bodybuilding.com - Jim Stoppani, PhD Video Article: Are You Using The Wrong Chest Exercise?

Dr Jim Stoppani presents some great information on training the upper chest.

1) The Incline Press does not activate the upper pecs that much more than a Bench Press.

Upper pec involvement activation 5% more than in the bench press.

2) The Incline Press provide more deltoid activation.

An 85% increase occurs in going from the Bench Press to the Incline Press.

Upper Chest Activation

A Reverse Grip Bench Press provide much more upper pec activation.

The upper pecs activation increased 30% increased by using a Revese Grip vs a Pronated Bench Press Grip.

Guillotine Press

As DieselJimmy said, this works the upper chest.

Stretch It For Greater Activation

The more a muscle is stretched in an exercise, the greater that muscle is activated.

Partials

1) Bench Press. In a bench press the pecs are involved to a greater extent in coming off the chest to about 4 inches off the chest. Thus, performing a Partial Bench Press, from the chest to about 4 inches above the chest is going maximize the pecs.

2) Flyes. Partial Flyes from the bottom to about half way up places more work on the chest. As you near the top with the flyes and Bench Press, as well, less chest is involved.

That applies with the Incline Press and Guillotine Press.

Kenny Croxdale

 

[Mr.Guvernment]

good info!

 

[oliolz]

i remember supersetting db flyes and db pullovers giving me a sweet pump in the upper chest

 

[MissionHockey]

Incline DB flies or flat bench?

Sent from my SPH-D710 using Tapatalk 2

 

[Ben_the_builder]

For me cross bench dumbbell pullovers and incline dumbbell pullovers I feel in my chest well. Barbell pullovers of any kind, especially decline, I feel in my lats. Another exercise I like to do for upper pecs is what I call upward dumbbell flys. It's the same thing as cable flys starting low and going high, except you use dumbbells instead. For me I feel it better if I keep my hands in a neutral (hammer) grip instead of palms facing up.

 

[Ben_the_builder]

Also bench press with a reverse grip hits the upper pecs too. Strange move but it does work well.

 

[pwloiacano]

Hitting the chest from a few different incline angles is what has helped me. I start with a very low incline and go a bit heavier. Then, I make the incline a bit steeper lower the weight and really slow down the negative portion of the movement. Then, do a good drop set to end. Your chest will feel fried.