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The following information is a supplement to the article entitled "Secret Training Tip #995 - How to Effectively Work and Build the Upper Chest" found in BetterU News, Issue #31. This page demonstrates the three different upper-pec-building exercises described in the article.
1. Upper Chest Cable Cross-Overs
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| In this movement, the body is bent about 90 degrees. As you do the crossover movement, you should try to bring your hands forward and down as much as possible to focus on the upper pecs. | |
2.
Lying Cable "Y" Flyes
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| The start position of the movement. Note how the arms form a "Y" position at the bottom of the movement. This targets the upper chest with the tension. | This top position of the movement. Note how the hands are DIRECTLY over the forehead. This is critical to making the movement target the upper chest. |
3.
Side Lying Incline Dumbell Flyes
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| Note how the right shoulder is set just off the leading edge of the bench to ensure freedom of movement. The upper arm should be brought up as vertical as you can manage. It may not end up being completely vertical - it will depend on your strength and how much muscle mass you have on your chest (more chest mass will limit range of motion). | |
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