How to Work the Upper Chest Without an Incline

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Just because you want to work the upper chest doesn't necessarily mean that you're going to have to use an incline. Work the upper chest without an incline with help from a celebrity personal trainer in this free video clip.

Part of the Video Series: Professional Training Tips
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Video Transcript

Hello, this is Robert Brace here, Celebrity Fitness Trainer and Creator of The 28-Day Challenge Fitness DVD System. I'm here today for eHow to show you how to develop the chest without the use of an incline bench. One of the simplest ways to get this done is to use a cable fly. But, you've got to maintain the form in a specific way and do this in a, with a specific form. So, get to the cable machine, find a weight that your body can lift with good form. What you're going to do is take the cables; let's start out with the weight right in front of your chest, a little bit higher just right in front of the sternum here. Okay. You're going to take the arms out in a regular fly position. Keep the abdomen nice and tight and you're going to bring the arms in so that your fists are right in line with your sternum. Okay. You take them out and now, really engage those upper chest muscles. Take it out and again, engage the upper chest muscles. One more time. Out and engage the upper chest muscles. Now, if you want to put a little bit of extra on top of this, what you do, you take the arms out, you bring it in, engage the upper chest muscles and give a little squeeze. That way, you can really identify the upper chest that you're trying to work. All the way out, pull it in, keep the chest up, shoulders back, squeeze and engage those upper chest muscles. One more time. Pull it in, chest up, abs tight, squeeze those upper chest muscles and then take the weight back gently. Okay. The second exercise that's great for working the upper chest without an incline bench is a push-up off of a race platform. Now, when you're starting, choose a bench that's not too high, what you're going to do is you're going to place your feet on top of the bench as you go down into a push-up position. You go into a push-up position, your legs nice and straight, you can bend your knees just slightly but it's very important that you keep your abs pulled in and to start with your arms straight. And then what you're going to do is looking straight forward, don't leave a crick in your neck here. You want to keep the, the length through the back of your neck . You're going to go straight down to the floor and push up and squeeze the upper chest. All the way down to the floor, push up, squeeze the upper chest. And that's the way to get a great upper chest workout without using an incline bench. This Robert Brace for eHow, Celebrity Trainer and Creator of The 28-Day Challenge DVD Fitness System.


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