Learn how to increase your upper chest area with these tips
Sometimes certain parts of the body are left behind, not keeping up with the development of other muscle groups.
We all have muscles that develop more easily, and we all have others that don't seem to develop.
If in your case it's the upper area of your chest that insists on not growing, take a look at these tips we have for you.
Start your workout with a compound upper chest exercise
Instead of starting your chest training with the flat bench press, starts with incline bench press.
If you usually use chest press As a first exercise, adjust the bench and start doing inclined chest press as the first exercise.
At the beginning of training you always have more strength and energy.
By placing an exercise for the upper chest area as number one, you will be able to place some more load than what you would use if you left it for second or third place.
Enjoy.
Use this extra force to put more weight, make progress and give the muscle a new stimulus.
The choice for the first exercise is limited to the incline bench press or incline press, as they are the two best exercises for working the upper chest area.
Pay attention to the angle of the bench on the incline press, too much incline will put too much emphasis on the shoulders and that's not what you're looking for.
Do a second upper chest exercise
Don't limit yourself to just one upper chest exercise if you're really falling behind.
If you start your training with the incline bench press, you do not necessarily have to switch from the second exercise immediately to a flat or decline bench press.
You can use an incline chest press at a different angle, slightly lower than the common 45 degrees of incline bench presses.
Or you can use the openings with its variation for the upper chest area.
Do a second weekly chest workout
If you only train each muscle group once a week, try adding a second chest workout.
Don't forget that you have to pay close attention to get the most out of this method.
Don't do both chest workouts on two consecutive days and don't do a chest workout the day after you do a shoulder and triceps workout.
Furthermore, take advantage of this second weekly training to change some variables in relation to the other training. Less rest time between sets. More rest time between sets. More repetitions. Fewer repetitions. Different exercises.
Place chest training after a rest day
After a day of rest, you will be fresher and your batteries will be charged for the best training possible.
If you really want to prioritize your chest, there's nothing like planning your training so that your chest training follows a rest day.
Rest well, eat well and sleep enough hours during your rest day.
The next day you will be stronger and you will get the most out of your training.
Uses advanced techniques
Do you put 100kg on the incline bench press, do 10 repetitions and stop just because the program says to do 10 repetitions?
No.
If you can do one or two more reps, do one or two more reps. Even if it means go to failure.
You shouldn't constantly fail, but go to failure In the last series of your first exercise for the upper chest, it's a good idea to break plateaus and progress.
But of course, don't fail every exercise and every series.
In addition to failing, you can use other advanced techniques such as drop sets, negative or forced reps.
Once again, do not abuse these techniques.
Reps
Finally, try changing the number of repetitions you do per set.
If you use a scheme of 10-12 repetitions per exercise, try something like 6-8 repetitions for a few weeks.
If you do 6-8 reps, try 10 reps per set.
Don't limit yourself to changing for just one week. Try it for at least 4 to 6 weeks to come to a conclusion.
Final notes
Basically, if the upper area of your chest is clearly falling behind, you shouldn't continue doing the same thing you've been doing up until now, but rather test new ideas, new approaches.
If you continue to do what you have been doing, the results will be the same as you have been getting until now.
Try at least some of these techniques for better results.
If you have any tips that are not present here, leave them in the comments area.
