Have you ever seen a guy with a chest that pops out of his
shirt? You know, that Hercules sort of look! He's not a huge bodybuilder, but
underneath that shirt, the upper chest sticks out like a sore thumb and appears
sculpted and well defined.
Upper chest development depends largely on bone structure
and the pectoral attachments to that structure. When doing bench press and
dumbbell presses use a medium grip at varying degrees of incline with an
emphasis on the 55 to 65 degree range. Focus on the target area by keeping your
elbows back and pressing straight overhead, plus a few notches to the rear.
When doing barbell inclines your using a rigid bar which is tough on the
shoulder rotation for many body structures, whereas the individual dumbbells
allow a forgiving range of motion and more accurate targeting.
When performing any chest movement, whether it's a bench
press or dumbbell fly, the entire chest will always be affected. It's not
possible to completely isolate a muscle. However, a slight shift in angle will
create a more pronounced effect on one specific area if the correct overload
parameters are used. In the case of the upper chest muscles, it's important to
perform movements in an incline position.
Incline Bench Press
Execution of Exercise: Lie on an inclined bench, keep your
feet firmly pressed down on the floor for stability. Use a medium width grip
(shoulder width) on the bar. Lower the bar from arms length to the upper chest.
The bar should be lowered under control and there should be a brief pause on
your chest before you return the bar to the starting (arms length) position.
Important Points: Do not bounce the weight off your chest.
The bar should move up and down in a straight line i.e. the bar should not move
towards your head or feet during the lift, if this happens it is a sign that
the bar is not under control. It is common to push the bar out instead of up
and therfore a training partner may prove invaluable in finding the correct
groove.
Incline Dumbbell Press
Execution of Exercise: Lie on a inclined bench, feet firmly
on floor. Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench. Roll your shoulders back and down so the shoulder
blades are firmly pressed against the bench and the chest is sticking up. This
should result in the spine being slightly arched. Your arms should be placed
straight up with your hands gripping the a pair of dumbbells. Inhale and hold
your breath as you lower the dumbbells. When they reach the chest, begin to
move the weight upward. Exhale as you pass the point of greatest resistance.
Pause slightly at the top of the movement and repeat.
Important Points: To keep the deltoids (shoulders) from
doing too much work, don't allow the rear deltoids to come off the bench,
especially the last few inches when pushing the weight up. They should remain
in the same position flat on the bench throughout the movementIf you are having
trouble balancing the weight make sure that your arms remain relatively
vertical throughout the left. The more vertical your arms are, the better your
balance will be. The more narrow the grip, the more you involve your triceps.
The wider the grip the more the outer area of the chest is worked.
Incline Dumbbell Flyes
Execution of Exercise: Hold two dumbbells at arms length
with your palms facing each other(inward). Lower the dumbbells down and out in
as wide an arc as is comfortable/feasible, pay attention to getting as good a
stretch as possible from your pecs. Lower the weights in this wide arc until
your elbows are in line with your shoulder blades. From this position pull the
weights back up in the wide arc making sure not to press the weight up.
Important Points: Do not move up and down in a jerky or
uncontrolled manner - this is a potentially dangerous exercise. Remember that
you are using your pecs in this exercise, the weight is pulled/lowered in an
arc and there is no pressing involved. This exercise can also be done on a flat
bench.
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Source: http://www.illpumpyouup.com
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