If you want your chest to look fully developed, you have to work on thickening your upper pectoral area. You’ll need to focus a lot of attention and create your routine carefully if you want to achieve a bigger and more impressive chest. One of the exercises that will definitely help you is the incline barbell press. Here, the point is to get the amount of incline right and starting to put the maximum amount of effort on your upper pecs instead of your arms.
To begin this exercise, position your incline bench just high enough so that your sternum isn’t parallel to the ground. Take the bar and lower it to your chin with your elbows wide and out. Press upwards but make sure to use your upper chest muscles instead of your arm muscles like your biceps and triceps. If you shrug your shoulders, you will have an even better effect because that little move will realign your collar bones and let you engage your upper pecs further, especially of the sternoclavicular part. You can do the incline dumbbell press or the incline flye if you don’t want to do the incline barbell press.
Because the chest is the target muscle group here, you should work on it early in your routine, right after warming up your shoulders. Begin with some incline bench presses.
Your pectoral muscles are consisted of the pectoralis major with its sternal and clavicular parts as well as the pectoralis minor. The major muscle begins from your lower ribs, your clavicle and sternum, and it has an insertion at your humerus. On the other hand, the pec minor begins from the ribs, specifically the third, fourth and fifth one, with an insertion on the upper part of the shoulder blades. Your pecs are designed for shoulder adduction, where your upper pecs will adduct your arms to your front and high up.
- Incline Bench Press: 4 sets, 10-12 reps each.
- Pec Deck Fly: 3 sets, 12-15 reps each. Make sure to lower your seat to hit your upper pecs!
- Chest Dips: 3 sets, 12-15 reps each.