ADVANCED CHEST WORKOUTS(UPPER CHEST)

As we know chest muscles are divided in to three segments, here we are going see the workouts for the upper chest segment. Upper chest region is important to make your chest complete. It will be tough to get well sculpted upper chest muscles than middle and lower chest muscles.

TYPES OF BARBELL BENCH PRESS:

• Regular bench press       : Grip the barbell almost equal to the shoulder width.
• Wide grip bench press  :  Grip the barbell greater than the shoulder width.
• Close grip bench press :  Grip the barbell smaller than the shoulder width.

Try to rotate these workouts each week. Like regular incline bench press in first week, wide or close grip incline bench presses in second week an so on. You can also combine two different presses in a single day workout.

ADVANCED UPPER CHEST WORKOUTS:

1. Barbell incline bench press:

Barbell incline bench press

• This workout is done in a incline free weight bench press machine. Lift the barbell off the rack and slowly lower it to about 3 inches above your clavicle(just below your Adam's apple) and then press the bar back to the starting position. 
• Do not touch the bar to your upper chest(this cause unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in explosive fashion.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

2.Wide grip incline bench press:

Wide grip incline bench press

• This is similar to the normal grip bench press, but the only difference is griping the bar wider than normal.
• Lower the barbell towards the upper chest. Don't touch your chest with the bar. Now push the barbell to the starting position. Repeat the same.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

(or)

3. Close grip incline bench press:

Close grip incline bench press

• Lye on the incline bench and hold the barbell in the air. Your grip should be smaller than the shoulder width.
• Lower the barbell towards your chest. Return to the starting position and repeat.
• This workout varies from the close grip triceps press workout. Your elbow don't have to be parallel to the barbell here.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

4. Dumbbell incline press:

Dumbbell incline press

• Get in to position by sitting on the bench, hold the dumbbells and allow them to rest on your thighs. Whilst rolling your body lie down on the bench, use your thighs to help you push the dumbbells up to our chest. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral.
• Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps. To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

5. Dumbbell incline fly:

Dumbbell incline fly

• To do this workout pick the light weight dumbbells each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a inclined bench and raise both dumbbells straight up over your upper chest with your arms straight. This is your starting position.
• Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. Follow the same arc back up until the dumbbells return to the starting position. Repeat the same to complete on set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

6. Incline cable fly:

Incline cable fly

• Lye on a inclined bench in between two cable stations. Hold a pulley in each hand, as your arms lie extended to the sides.
• Lift your arms upward and inward until they are completely extended overhead. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

7. Under hand-grip inclined barbell bench press:

Under hand griping example

• Lye on the incline bench and hold the barbell in the air. Your grip should be under hand. Where your palm should face the spotter side.
• Lower the barbell towards your upper chest. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

8. Cable crossover high:

• Hold  a pulley cable in each hand with your arms extended up and out to the sides.
• Pull the cable across your chest downward until your lower arms cross in front of your body.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure.

9. Dumbbell incline row:

Dumbbell incline row

• To perform this workout lye inverted on a inclined bench, with a dumbbell in each hand hanging as shown in the image. Balance your body weight using your toes.
• Pull the dumbbells upward towards your chest with elbow bent, facing upward. Lower the dumbbells to complete the exercise.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12-Failure.

10. Decline push ups:

Decline push ups

• Place your feet on a bench or any elevated step and get into a standard push up position.
• Lower your body until your chest nearby touches the floor, pause, then push back to the starting position. Maintain proper form throughout by preventing your hips from sag gin at any point, keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

11. Stability ball push up:

Stability ball push up

• Place yourself in the standard push up position. To make it harder place your shins and feet on the ball. Remember to support your body with the balls on your feet & your hands and keep the latter shoulder-width apart, palms flat on the floor.
• Lower your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

12. Decline weighted push up:

Weighted push up

• Take your position with the feet on the bench and hands on the floor. This time ask your partner to place a weight plate on your back, between your shoulder blades.
• Keep your body straight as you lower yourself by bending your elbow until your chest touches the floor. Pause, then push yourself up. 

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

You don't have to do all the push ups on the same day, choose few as per your comfort. Also for presses.

Tags: Indian muscle building advanced upper chest workouts, Upper chest workouts in Indian conditions, Indian body building upper chest workouts for advanced/experienced body builders.