The overhead press is one of the most fundamental upper body exercises you can do with a barbell. Incorporating overhead work like in the overhead press can improve and maintain your shoulder joint mobility and stability.Works much of your shoulder muscles in addition to your upper chest, and through a long range of motion.Inhale at the top, or while lowering the bar with control back to your shoulders.Press the bar up to straight arms, while exhaling.Let the bar rest against your front delts while you take a step back from the rack.Inhale, lightly brace your core, and unrack the bar.The degree of upper chest involvement will depend on how much you’re leaning back when pressing. The overhead press is a compound shoulder exercise that not only works your front delts and middle delts, but also your upper chest. Related: Bench Press Grip Width: Close-Grip vs Wide Grip Bench Press 5. Not only works your upper chest but is also a great triceps exercise.A stable compound lift, that allows you to work a large portion of your upper body muscles in a safe manner (provided that you use safety racks).Take another breath in the top position, and repeat for reps.Lower the bar with control until it touches your chest somewhere where the ribs end.Take a breath and hold it, and unrack the bar.Grip the bar narrower than in a regular bench press so that your hands are directly above your shoulders or even closer.If you let your elbows come down close to your sides, your upper pecs and front delts will be the main muscles driving your upper arm forward. The barbell bench press has been around for decades, delivering bigger chests in gyms all over the world.ĭepending on where you position your elbows, the close-grip bench press is another flat pressing exercise that works your upper chest. Just make sure to set up safety racks if you fail to complete the last rep. Stable enough to work your chest, front delts, and triceps hard.If you’re only going to do one exercise for your chest, the traditional bench press is not a bad choice. Works your entire chest muscles to a high degree: the lower, middle, and upper chest.Take another breath while in the top position, and repeat for reps.Push the bar up to the starting position while exhaling.Lower the bar with control, until it touches your chest somewhere close to your sternum.Inhale, hold your breath, and unrack the bar.Grip the bar slightly wider than shoulder-width apart.Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.The flat bench press works your entire chest muscles to a high degree and can provide robust growth in both your lower, middle, and upper chest, albeit perhaps not to the degree of incline presses. While the incline presses emphasize your upper chest, you shouldn’t write off the regular flat bench press. While this will challenge and develop your ability to stabilize your shoulders, it will also limit how much you can exhaust your muscles before losing balance or technique. The dumbbells are more unstable than the barbell. ![]() Using dumbbells ensures that you are working both sides equally hard.This means that you can move your arms in a way that feels comfortable for you. The dumbbells allow for an unrestricted range of motion.Inhale at the top, or while lowering the dumbbells with control back to your shoulders.Press the dumbbells up to straight arms, while exhaling.Sit on a bench, and lift a pair of dumbbells up to the starting position.This allows a more free range of motion, as your hands are no longer restricted by the barbell. The incline dumbbell press is similar to the incline barbell press, with the sole difference that you use a pair of dumbells instead of a barbell. Flat pressing, like bench pressing, will target your whole chest muscle pretty evenly (the sternal and the clavicular part).Decline pressing will target your lower chest muscle fibers (the sternal head).Incline pressing will target your upper chest muscle fibers (the clavicular head).Muscle fibers from this whole range come together into one single tendon that inserts on the front of your upper arms.ĭepending on the angle at which you bring your arm forward, different muscle fibers of the pectoral muscles will work more or less. This is what we usually mean by upper chest. ![]()
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