Extreme Upper Chest Workout

Extreme Upper Chest Workout

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Strength train for a toned upper chest.

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There are a limited number of workouts to target the clavicle region of the pectoralis major and minor muscle group. Increasing the intensity of classic workouts involves increasing the weight or difficulty level. Choose a weight that's heavy enough to make the eighth repetition of your first set nearly impossible to complete. Always consult with your doctor before starting an exercise program of this intensity.

Not the Average Pushup

Medicine ball pushups are a modified pushup technique that increases the intensity of this classic workout. Start on your knees with your toes tucked under and bend forward to place your palms on the sides of a medicine ball. Contract your abdominals and raise your body up and forward until you're in proper pushup stance with your hands aligned under your shoulders. Your head, legs and buttocks are aligned with your spine during the entire exercise. Once your weight is evenly distributed between your feet and your hands on the medicine ball, slowly lower your chest toward the ball. Tighten your buttocks and thighs to help maintain your balance. Once your chest touches the ball, slowly extend your arms pushing your body upward to your starting position. Perform three sets of eight medicine ball pushups.

Larger Chest with Pullovers

While wearing non-skid shoes, lie with your upper back perpendicular on a flat weight bench. Bend your knees to a 90-degree angle and keep your feet slightly wider than shoulder-width apart. Your legs, buttocks and lower back are not on the weight bench during this exercise. Firmly grip a dumbbell with both hands under the inner-plate and position the dumbbell directly above your face with your elbows slightly bent. Slowly lower the dumbbell behind your head until your upper arm is aligned with your torso. Return the dumbbell to the starting position and repeat for three sets of eight repetitions.

Fly to a Stronger Chest

Lie on an inclined weight bench while grasping one dumbbell in each hand. Position the dumbbells 1 inch apart directly above your chest with your elbows slightly bent. Keep your arms aligned with your shoulders as you open your arms to the sides of your body. Once you feel a mild stretch in your shoulders, use a hugging motion to raise the dumbbells back to the starting position. Perform three sets of eight repetitions.

Master the Bench Press

Bench presses done on an incline bench target the upper muscles of your chest. Start by having a spotter stand behind you during this exercise so if the bar gets too heavy, there is someone to safely assist you with re-racking the bar. Set the bench to a 45-degree angle and lie back with your feet flat on the floor. Extend your arms upward and grasp the bar with an overhand grip so your hands are slightly wider than shoulder-width apart. Lift up on the bar and remove it from the rack as you bring the barbell directly over your chest with your arms still extended. Do not lock your elbows. This is your starting position. Using slow and controlled movements, bend your elbows to lower the bar one inch from your chest and hold this position for one second before slowly returning the bar to the starting position. Repeat for three sets of eight repetitions.