What exercise to build upper chest?

Are pushups the best chest exercise?

The pushup is an effective way to hit your entire upper body. Gaddour uses this pushup variation to prime his chest muscles before the bench press. It can be tough on the small muscles in your shoulders, though, so begin with 5 to 8 reps of the regular pushup to warm up.

In fact, here’s the very short list of the best upper chest exercises:

Incline Barbell Bench Press.

Incline Dumbbell Bench Press.

Reverse-Grip Bench Press.

Chest Dips. Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs. They work your arms, your shoulders, your chest and your upper back. Chest dips are a powerful exercise for building a muscular chest.

Do push ups.

Do 3 sets of 15 push-ups, or as many as you can before growing fatigued. Add more reps as you gain strength.

Push ups also work your triceps and shoulders (deltoids).

Try this variation: elevate your legs by placing your feet on a block or step before doing the exercise.

Use exercises where you can go heavy safely.

Bench Press. Allows you to stress your body with heavy weights.

Push-ups. Closed-chain exercise.

Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles.

Dumbbell Press.

Inflate Your Pecs. The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs.

Décolletage /d?ˈk?l?t?ː?/ (or décolleté, its adjectival form, in current French) is a term used in woman’s fashion referring to the upper part of a woman’s torso, comprising her neck, shoulders, back and upper chest, that is exposed by the neckline of her clothing.

Target Muscle Group. Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness.

Nine muscles of the chest and upper back are used to move the humerus (upper arm bone). The coracobrachialis and pectoralis major muscles connect the humerus anteriorly to the scapula and ribs, flexing and adducting the arm toward the front of the body when you reach forward to grab an object.

Because the angle of your arms is lower relative to your torso than in a standard bench press, the decline bench press primarily targets the lower part of your chest, or pectoral, muscles. The exercise also works your triceps and anterior deltoid muscles.

To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

The No. 1 complaint people have about the bench press is that it hurts their shoulders. The reverse-grip (palms-up) bench press takes pressure off your shoulders while still working your pecs, and targets your triceps to an even greater degree than standard bench presses allow.

20-Minute Upper-Body Workout

Push-Ups. Full or on knees (20 reps)

Knee-Ups. Stand and quickly alternate lifting right and left knee to hip height.

Goal-Post Press. Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward.

Jumping Jacks. (30 reps)

Upper Bells.

Jab/Cross.

Planks with Cross-Overs.

The decline pushup is an upper body exercise and progression of the pushup that targets the chest, shoulders, and triceps. The decline angle places more emphasis on the upper chest and shoulders. Get in the standard pushup position with your feet elevated and hands slightly wider than shoulder-width.

Decline Push-Up Instructions

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.

Next, lower yourself downward until your chest almost touches the floor as you inhale.

Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows. Lower the bar straight down in a slow, controlled movement to your chest.

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.

If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.

The chest muscles are known in anatomical terms as the pectorals. The main functions of the “pecs” are to move the upper arms toward the center of the body and to shrug the shoulders forward. Pushups use both of these motions, so consistent work with push ups does make the chest muscles bigger.