How to Build Upper Chest Muscle
Well-developed chest muscles are important for a strong, toned physique. Whether you're a man or a woman, eating the right foods and adding a few specialized exercises to your routine will help you build upper chest muscles and achieve your fitness goals.
Things You'll Need
- Stability ball
- Weight bench and weights or gym membership
- Workout partner
Instructions
-
Push-Ups
-
1
Start with your knees on the floor and your ankles crossed. Keep your wrists below your shoulders and push your body up. Ensure that your body is straight like a plank throughout the motion. Begin with 10 repetitions, increasing the number of push-ups as you get stronger.
-
2
Modify push-ups to work the chest further, spreading your hands about a foot wider than a normal push-up stance. This push-up will give you a smaller range of motion but will concentrate on the upper chest even more.
-
-
3
Do "T" push-ups by getting into a normal push-up position with your knees on the floor. Push up and, at the top of the motion, twist your body and raise one hand into the air above your head. Keep your body as straight as possible. Hold this position for three seconds, then rotate your body back down and place your hand on the floor again. Lower your body and do another push-up, then repeat the rotation with the other arm. Begin with 10 repetitions, then increase that number as you get stronger.
-
4
Increase the difficulty of your push-ups as you strengthen your chest by balancing on your feet instead of on your knees. Lift one leg during the exercise or do the push-ups on one hand to make it harder still. You may also wish to use a stability ball to make the push-ups even more difficult. Rest your ankles on the ball while keeping your hands on the floor. Or, keep your feet on the floor and put your hands on the ball.
Incline Bench Press
-
5
Place appropriate weights onto a barbell according to your fitness level. Begin with very light weights to prevent injury.
-
6
Lay on the incline bench, placing your feet flat on the floor.
-
7
Place your hands on the bar, a little more than shoulder width apart.
-
8
Straighten your arms to lift the bar, lower the bar until it touches your chest, then straighten your arms and lift it again.
-
9
Complete 10 repetitions to start and increase the weight and repetitions as you get stronger.
Dumbbell Chest Fly
-
10
Choose dumbbells according to your fitness level. Begin with lighter ones if you're just starting out.
-
11
Lie on the incline bench with a dumbbell in each hand.
-
12
Raise the dumbbells so they are parallel to each other above your chest, your arms extended but your elbows slightly bent.
-
13
Spread your arms and lower the dumbbells, one to each side, to a comfortable level. Keep your elbows slightly bent. Do not extend the dumbbells too far, as this could result in shoulder injury.
-
14
Raise the dumbbells again so they are parallel. Repeat this exercise 10 times to begin, adding repetitions and using heavier dumbbells as you get stronger.
Eat Right
-
15
Eat plenty of complex carbohydrates to give you energy for your workouts. Foods like oatmeal, whole grain pastas and cereals, potatoes and brown rice will give you energy for a sustained period of time, while simple carbohydrates like honey and fruit juice will provide a spike of energy for your workout.
-
16
Consume foods high in protein to help build your muscle. Chicken breast, egg whites, yogurt and tuna are the best choices for lean proteins.
-
17
Include plenty of essential fatty acids in your diet, such as flaxseed oil or olive oil.
-
18
Drink plenty of water.
-
1
Tips & Warnings
For best and fastest results, repeat the exercises until you reach "muscle failure" and cannot do any more repetitions.
Doing the incline bench exercises on a level bench will work the entire chest, while doing them on a decline will work the lower chest.
Always have a partner with you when lifting weights to prevent accidents or injury.
References
- Photo Credit push ups image by Steve Lovegrove from Fotolia.com
