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How to Improve Upper Pecs

Step 1

Use the incline bench press to build your upper chest. Lie under the barbell and lift it off of the rack. Lower it to about 3 inches above your clavicle and then press the bar back to the start position. Avoid bringing the bar so low that you touch your chest to avoid developing shoulder problems. Perform an incline bench press the same way you would a flat bench press, meaning lower the bar slowly and press it back up fast.

Step 2

Do dumbbells flyes on an incline bench. Lie on the bench face up and hold a dumbbell in each hand. Your palms should be facing inward toward one another. Stretch your arms out wide to the sides with your elbows slightly bent. Lift the dumbbells up together until they meet and then back down in a controlled fashion, keeping your arms extended the entire time.

Step 3

Do push-ups with your feet placed on a box or a workout bench. The higher your feet are, the higher you will work your pecs. In other words, if you can find a box that measures 3 feet, you can be sure you hit your upper pec muscles. You perform this type of push-up just as you would a classic push-up, contracting your abdominal muscles and legs to keep your body taut like a plank throughout the exercise. Your hips should never sag nor hike up when you do any type of push-up.

Step 4

Include military dumbbell presses, also known as overhead dumbbell presses. While this exercise primarily targets your front and mid shoulders, the uppermost part of your chest also is involved.

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