The UPPER Chest Solution (GET FULLER PECS!)
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Published 2018-04-01
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It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle.
If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction.
We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction.
The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more.
The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement.
Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to athleanx.com/ and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function.
For more videos on the best upper chest exercises and chest workouts to build bigger pecs, be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24
All Comments (21)
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For full pec development, you not only need fuller pecs, but defined pecs too! If you have trouble with developing a defined chest, I developed the "lower chest solution" to solve that problem once and for all. Check it out right here => https://youtu.be/wMmy2MlH55U
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Atreaus: Father, what direction? Kratos: Boy, at the direction of fibers.
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When Jeff is in the gym the staff ask him for help
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I was once lost.... but then I started to follow my fibers. Was blind but now I see
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I like how Jeff gives a much wider variety of exercises for literally just one muscle. It just shows how much work he puts into this and how you’re not always limited to one or two exercises.
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It’s amazing how many of this guy’s videos I save in my favorites.
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Your videos are so helpful I have been struggling a lot with my chest! I have only been doing chest workout for about 6 months now so I need to learn all I can and incorporate what you are teaching into my exercises and in 2 years I hope to have half the muscle mass you have! Thank you for everything! You have inspired me to change my life!
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Okay enough is enough. This guy needs to admit he’s a mind reader.
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Just amazing. I just did 2 sets of each of these exercises and my upper chest is really popped out like never before. Thank you Jeff.
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This is exactly what I was looking for Jeff you never disappoint!!! Thanks man struggled with this for years filling the top out!
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The consistent quality of these videos is overwhelming. Just awesome.
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best fitness channel on YouTube
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Jeff’s veins have abs
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this is exactly what my workouts have been missing. Thanks Jeff and Jessie, you guys are champs!
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Love the videos. It's awesome that he comes from a physical therapy background and focuses on exercises that avoid possible injury. I'm nearly 60 and have been getting back into shape and was looking for upper chest exercises that wouldn't tweak my shoulders. I use P90X, and even that uses sketchy moves like upright rows.
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I just wanted to say a big thank you to you, Jeff. I’ve been making my own workout plans for a few months now and your channel has been a huge help to me. I appreciate that you make so much great information available for free. I think I speak for a lot of people when I say I appreciate all of the hard work you do. Thanks again!
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Hey Jeff. Big fan. U motivated me to go from lazy to fitness crazy in no time. Can't thank you enough.
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Amazing!! 👏👏 I workout at home with my bands and still have a bunch of options. Thanks Jeff
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Crazy to look back on these vids. Shows how much work Jesse has put in over the years
