enlarge the breast

How to enlarge the upper chest area

Learn how to enlarge your upper chest with these tips

Sometimes parts of the body are left behind, do not keep up with the development of other muscle groups.

We all have muscles that develop more easily, and we all have muscles that don't seem to evolve.

If in your case it is the upper chest area that insists on not growing, take a look at these tips that we have for you.

Begin training with a compound exercise for the upper chest

Instead of starting chest training with the bench press, begins with incline bench press.

If you usually use the chest press as the 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 putting an upper chest exercise as number one, you will be able to put on some more load than you would if you left for second or third place.


Use this extra strength to put on more weight, progress, and re-stimulate the muscle.

The choice for first exercise is limited to the incline supine or incline press, as these are the two best exercises for working the upper chest area.

Pay attention to the angle of the seat in the inclined press, too much inclination will put too much emphasis on the shoulders and that's not what you're looking for.

increase the upper chest

Do a second exercise for the upper chest

Don't limit yourself to using just one upper chest exercise if you are really falling behind.

If you start training with the incline bench press, you do not have to immediately move on to the second exercise for a flat or declined bench press.

You can use an inclined chest press at a different angle, slightly lower than the average 45 degrees of inclined bench press.

Or you can use the openings with its variation to the upper chest area.

Do a second weekly chest workout

If you train each muscle group only once a week, try adding a second chest workout.

Don't forget that you have to pay close attention to get the best out of this method.

Do not do both chest workouts on two days in a row and do not do a chest workout the day after doing a shoulder and triceps workout.

Also, take advantage of this second weekly workout to change some variables from the other workout. Less rest time between sets. More rest time between sets. More repetitions. Fewer repetitions. Different exercises.

Puts chest training after a day of rest

After a rest day you are cooler and your batteries are charged to have the best workout possible.

If you really want to prioritize your chest, there is nothing like planning your workouts so that your chest training is after a day of rest.

Rest well, eat well and get enough hours during the rest day.

The next day you will be stronger and you will get the best out of your training.

How to enlarge the upper chest area

Uses advanced techniques

Do you put 100kg on the incline bench, do 10 reps and stop just because the program says to do 10 reps?


If you can do one or two more repetitions, do one or two more repetitions. Even if it means go to failure.

You must not constantly go to failure, but, go to failure in the last / last series of your first upper chest workout, it is a good idea to break plateaus and progress.

But of course, do not go to failure in all exercises and in all sets.

In addition to going to failure, you can use other advanced techniques like drop-sets, negative or forced repetitions.

Again, don't abuse these techniques.


Finally, try changing the number of repetitions you do per set.

If you use a 10-12 repetition schedule per exercise, try 6-8 repetitions for a few weeks.

If you do 6-8 repetitions, try 10 repetitions per set.

Don't limit yourself to changing just for a week. Try it for at least 4 to 6 weeks to draw a conclusion.

Final notes

Basically if the upper part of your chest is clearly falling behind, you should not continue to do what you have done so far, but test new ideas, new approaches.

If you keep doing the same thing you have been doing, the results will be the ones you have had so far.

Try at least some of these techniques for better results.

If you have any tips that are not here, leave them in the comments area.

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