Can you target upper chest

Other than offering optimal ROM and biomechanics, the low-to-high cable flye will also provide some much-needed variety to a chest program that includes a healthy dose of pressing movements. Set the handles on both sides of a cable crossover station to the lowest pulley setting.

Stagger your feet for stability, and let your arms extend diagonally toward the floor, in line with the cables—but keep a slight bend in your elbows.

Your palms will face forward. Keep your torso upright and stationary throughout the movement. Contract your pecs to lift the handles upward and in front of your body. The upward path of motion should be in line with the clavicular fibers of the upper pecs—think: diagonal. Step 4. At the top of the rep, your hands should be touching each other in front of you at around face level, wrists in line with your forearms. Squeeze the top position for 1—2 seconds, and then lower the weight under control, back to the start position.

A converging pressing machine is one where the handles come together as you press the weight, rather than remain static on one path of motion. Though not available in all commercial gyms, a converging press can be a great addition to your training arsenal if you have access to it.

The upward pressing angle combined with converging handles makes this particular type of incline machine press extremely effective for targeting both the clavicular and upper sternal pec fibers, provided you also achieve an optimal arm path through proper setup. Set up for the exercise by raising your upper arms to line up with the direction the clavicular fibers of your pecs run.

This should be roughly 45 degrees out from your sides. Now set up in the machine so that you can duplicate that end range position, adjusting the seat height as needed. Set the incline according to your sternum angle—less steep for a flatter sternum, and closer to 45 degrees for an angled one. If your machine allows it, you can use a neutral palms facing in grip, which may feel better for your shoulders or allow a better angle of the arms to hit the upper pecs.

Unrack the weight to put tension on the pecs, and then press the handles up to full elbow extension, focusing on driving up and in. Hanson cues the movement by telling clients to think about bringing their armpits up into their clavicles on each side, so you squeeze both ends of the clavicular head together.

Lower the weight under control. That means your elbows will be up a bit higher and pointed out to the sides, with a path of motion going from out to in, straight across the body. This is shown better in the first variation used in the video above. Hanson shows both variations of the incline converging machine press sternal and then clavicular pec emphasis in this video.

According to Hanson, a relatively narrow grip better targets the upper chest because it allows the elbows to stay in closer to the body, and that prevents the front delts from taking over the movement as is the case on presses done with a wide grip. This being the case, dumbbells are a better option than a barbell for targeting the upper pecs. Set an adjustable bench to a 30—degree angle, depending on your sternum angle. Grasp a pair of dumbbells and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad.

Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up until your arms are just shy of full lockout. As you press and lower the dumbbells, establish a natural, comfortable wrist position—something between neutral and semi-pronated.

The dumbbells give you the freedom to adjust mid-set. This exercise, also recommended by Hanson, is more or less the barbell version of the incline dumbbell press described above.

If your sternum is fairly flat, go with a degree angle. If the top of the sternum is behind the lower ribs an inverted angle , go with 45 degrees. Rack a Swiss bar or football bar at an incline bench press station. Lie back on the bench and grasp the neutral or semi-pronated grips palms facing each other or a little angled with hands just outside shoulder-width.

Unrack the bar, and lower it under control to your upper chest with your elbows tucked in close to your sides, about 45 degrees from your torso. When the bar touches your upper chest, explosively press it straight up to full arm extension, keeping your elbows tucked in as you press.

The key to targeting the upper chest with a dumbbell flye is the same as with the low-to-high cable flye: establish an arm path that moves in the same direction as the diagonal fibers of the clavicular pecs.

Gunter says that this is especially critical after a grueling chest day. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Try Power Pressing Think about this as you would the deadlift. Stay High on the Pec Deck The pec deck—and similar flye machines—allow you to really bombard your inner chest and get a great stretch on your entire pectoral complex. Return to the starting position and repeat.

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Must redeem at a Fitness 19 location within fifteen days. Home Blog. Lie down on your back with your legs extended. Keep your knees bent and keep your feet firmly planted on the floor. Hold the end of the barbell with your left hand. Press the bar, moving upwards so that your arm gets fully extended.

Carefully bring the bar down. You want to stop just before your elbow touches down. Repeat with the other arm. This is one of the best upper chest exercises you can do. Keep your hands shoulder-width apart and your thumbs secured around the bar.

Now, press the bar into the starting position without letting your elbows move out too much. You want to maintain a slight bend in your elbows as you bring the weight to the top, instead of extending your arms too much. Tuck your elbows in and lower the bar down to your lower pecs. Then, press the bar back up, getting back into the starting position.

Incline Dumbbell Flye Level: Bodybuilder. Grab a dumbbell in each hand. You want a neutral grip, which is when your palms are facing each other. Stretch your arms above your chest, keeping your elbows slightly bent. Lower the dumbbells in a wide arc, all the way down to your sides. When your elbows reach your shoulders, you should stop and then reverse the motion. When working out your chest, you might use a bench that has a steep angle.

Use a low-incline bench instead to target the upper pecs. Get into position on the bench with your feet on the ground. Arch your back and retract your shoulder blades. Hold the bar with a medium grip. This means that your hands should be shoulder-width apart. Get into the starting position by removing the bar from its rack and holding the weight above your chest. Keep your arms extended. You should flex your elbows while maintaining control of the bar and preventing it from bouncing off your chest.

Keep your lats tight as you work through this exercise. Touch your torso with the bar, then extend your elbows so you can move the bar back into the starting position. Dumbbell Pullover Level: Bodybuilder. The dumbbell pullover is another misunderstood and often underrated chest exercise. Keep your legs bent and your hips low.

Hold a dumbbell in your palms by one of its ends so that it is held vertically instead of horizontally. Keep your arms extended but slightly bent. Now, move the dumbbell all the way over your head so that it travels behind your head. Move it all the way behind your head until it brushes the floor.

You should feel your chest stretch.