4 simple strategies to blow up your upper chest as fast as possible!

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When it comes to the upper chest, there are 4 things you can start doing right away that will have an immediate impact on your max strength.

First let's cover basic chest prioritization first:

First: hit chest earlier in the workout.
Second: Tally up roughly how many sets of chest you’re hitting per week right now. Once you’ve got the proper techniques handled, then you can start adding one or two sets per week over the next month or two as you assess your progress, working your way up through the 12-20 set “optimal zone”.
Third: Increase frequency. If you’re currently only hitting your chest once per week on Monday, start hitting it twice per week.

Step 1: Modify Your Bench Press Technique

The first modification is to use slightly lighter weights for higher reps. The second way we want to modify our bench technique is by bringing our grip slightly in. Even though you won’t be able to move as much weight this way, if you’re more concerned with developing your upper chest, a closer grip will likely hit the upper fibers better.

Step 2: Add More Incline Presses

The reason I’m using dumbbells over barbells here is that you will be able to get a bit more range of motion with the extra stretch at the bottom: so the short comings of the barbell press are overcome by also including dumbbells. A cue I like to use on the incline press to drive upper chest focus is to keep the elbows moderately tucked and think about pressing the dumbbells up and back toward your face, rather than just straight up.

Step 3: Incorporate more non-traditional exercises

The reverse grip bench press, band press and banded push-ups are the three movements we can consider including. I’m personally a bit more wary of the guillotine press as it just feels too risky to me, so I’d stick with the banded push up and the banded incline press for higher reps in the 15-20 range to see if you feel them working your upper chest.

Step 4: Fill in further volume with isolation work

I like low to high cable flyes. While dumbbell flyes can be effective for really stretching out the pecs at the bottom, they lose tension at the top. When pulling the cables from low to high, you can mimic the exact orientation of the clavicular fibers, which also run low to high. You might feel this in your front delts (and that’s ok) but if you really focus on the mind-muscle connection and actively squeezing your pecs together, you should feel your upper pecs contracting the most.

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SOURCES:

Alan Aragon's Research Review AARR August 2015 Issue: https://alanaragon.com/aarr/
https://www.strongerbyscience.com/how-to-bench/
https://espace.library.uq.edu.au/view/UQ:714265
https://www.ncbi.nlm.nih.gov/pubmed/16095407
https://www.ncbi.nlm.nih.gov/pubmed/20093960
https://www.ncbi.nlm.nih.gov/pubmed/20512064


Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.