5 Best workout for Upper Chest

Hey guys, How are you? I hope You are absolutely good. So today, I am going to tell you about the upper chest workout. As you know, our chest is divided into 5 parts, the first upper chest, the second middle chest, the third lower chest, the fourth inner chest, and the fifth side chest. Many people must have seen that most of the people do the exercise well, but due to the decreased size of the upper chest, their chest is not visible in 3D shape. If you want a line between your chest, because of which the chest is visible in 3D. So for this, we have to work on all three parts of the chest. If all three parts of your chest are developed, then your chest will be seen very well in 3D shape. So the 5 best upper chest workouts I am going to tell you today will be very helpful in increasing your upper chest.

 

1. Incline Bench press

The first workout is the incline bench press. This workout will usually get you included in most workout routines. This workout greatly affects your upper chest. This exercise has an important role in increasing the size of your upper chest. To do this workout you need an incline bench and a barbell rod. Now to do this workout, put weight in the rod according to your capacity. Remember that lift the weight as much as you can. Now lie on the incline bench. And lift the rod. Bring the rod near your chest. Bring the rod slightly upwards of your nipple. Then gently lift it upwards. Remember that do not accelerate this workout too much, nor too slowly. You can do 5 sets of 12-15 reps.

2. Incline Dumbbell Press

Now come to the second workout, which is inline dumbbell press. You will also find this workout usually included in most workout routines. This exercise has an important role in raising the shape of your upper chest. To do this workout you need an incline bench and 2 dumbbells. Now, according to your ability to do this workout, choose the weight of dumbbells. As I had already said, lift the weight according to your capacity. Now lie on the incline bench. And pick up both dumbbells. Then slowly bring those dumbbells near your chest. All your attention should be on the upper chest. You should try to break the strength of the muscles as much as possible. Then gently lift it upwards. You can do 4 sets of 12–15 reps.

3. Reverse Grip Bench Press

Now come to the third workout which is Reverse Grip Bench Press. You will not find this workout usually included in most workout routines. If you want to increase the size of your upper chest, then definitely include it in your workout routine. A lot of bodybuilders do this exercise who participate in Olympia or any bodybuilding championship. It is very effective in getting the 3D shape of your upper chest. These exercises are done especially on flat benches. To do this workout you need a flat bench and 1 rod. Now add weight to the rod as per your ability to do this workout. Remember to keep the weight according to your capacity. Now lie down on the bench. And make your reverse grip on the rod and lift the rod. Then bring it slowly to your chest. Then gently lift it upwards. And slowly bring this rod down towards your chest. This rod should be on the upper part of your nipple. You can do 4 sets out of 12-15.

4. Pull-Over

Now come to the fourth workout, which is Pullover. Many people are confused about whether this workout is for the lower chest or the back. So let me make it clear to everyone that this workout hits your all-over chest. In particular, it is very effective for the upper chest. If you want a quick line between your chest and want to get the chest in a 3D shape. So this exercise is going to be very helpful. Be sure to include this workout in your workout routine. This exercise takes place on a flat bench. To do this workout you need a flat bench and 1 dumbbell. Now pick up the dumbbells according to your ability to do this workout. Now lie on the bench in such a way that your hips are down, and only your back is on the bench. And both of your arms can go towards the ground. Now lift the dumbbell, and bring it slowly upwards of your chest. Then slowly move it backward. And when you move the dumbbell backward, you stretch the back and the hips are downwards, which automatically opens your chest. And when you bring the dumbbell forward. Then your hips rise and squeeze the chest. You can do 4 sets of 8 -10 reps.

5. Low Cable Chest Press 

Now coming to the fifth and the last workout, which is low cable chest fly. Many people are also confused about the fact that this workout is for the lower chest. But this workout is very effective for the upper chest. Because it is a very isolated workout, do it in a controlled way so that blood can pump into your chest. This exercise is done with the help of a cable crossover machine. To do this, you must keep the weight of the plates low. Now hold the cable from both sides with both your hands and bring the cable towards the front of your chest, then stretch. You can do 4 sets of 15 -18 reps.

So these are the 4 workouts that can be very effective in getting the 3D shape of your chest. I hope you like this article of mine. Please follow us on Facebook and Instagram for more updates. Stay tuned with us for more knowledge about health, fitness, and nutrition. Stay fit and stay healthy.