The Importance of the Upper Chest

The Upper chest muscle consist of a large muscle in the upper portion of the chest and it cover the part from shoulders to the breastbone,and those are the muscles that created a bulk on the chest.

During my experience i have came to meet many people with different thoughts, about this particular muscle,

some they think that this part on the human body depend more to the genetics or the body shape and it does not require any exercise or program to target those muscles,on the other side some people,some they think is just an old generation story which doesn’t exist.

Both thoughts are wrong, there as portion on the chest muscle which is located on the upper part of our chest wall its the part that connect the chest to the shoulders also known as the clavicular pectoralis.

This is why studies proved that a particular exercises, such as the flat and decline bench press, emphasize the main (big) part of the chest muscle, whereas others, like the incline and reverse-grip bench press, emphasize the smaller upper part.

The Upper part need to be treated as a muscle region which require specific programs, and if you want to build muscle consistently and effectively, you want to focus on heavy (80 to 85% of your one-rep max) compound weightlifting.

In the meanwhile that doesn’t mean to over train or exceed your limit, heavyweight that you can do a minimum 6 repetitions with the correct movements.

One of the exercises that i can recommend for the upper chest portion are:

• Incline Barbell Bench Press
• Incline Dumbbell Bench Press
• Cable Chest Fly