Today we are going to tell you about basic Upper chest workout. No doubt there are many workouts for chest whether we talk about upper chest or the lower chest. But doing all of them is not possible. We should choose some easy and effective workouts that can be easily done and build effective muscle. If you have some confusion about which workout is more effective then and wanna know then you are at the right place. Today we are discussing some effective Upper Chest Workout.
First and the most effective game for chest is push-ups.
The one who is going for the chest workout must start his workout with three set push-ups as a warm-up.
Here are basic Upper Chest workout:
1. Flat bench Barbell Press:
The first in the list of basic upper chest workout is Flat Bench barbell Press.
The most effective Upper Chest workouts. Lie on a flat bench, using a medium width grip, lift the bar from the rack and it straight over you with your arm locked, This will b your starting position.
From the starting position, breathe in and start coming down slowly until the bar touches your middle chest. After a pause, puch the bar back to the starting position as you breathe out. Lock your arms and squeeze your chest in a contracted position at the top of the motion, hold for a second and then start coming down slowly again.
Note: If you are new at this exerciae, it is adviced to start with light weight.
2. Inclined Bench Barbell Press:
The second in the list of basic upper chest workout is inclined Bench barbell Press.
Lie supine on incline bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
From the starting position, breathe in and start coming down slowly until the bar touches your upper chest. After a pause, puch the bar back to the starting position as you breathe out. Lock your arms and squeeze your chest in a contracted position at the top of the motion, hold for a second and then start coming down slowly again.
Related Posts: Full body workout – 10 Workouts to make you fit at home.
3. Inclined Bench Dumbbell Press:
The next in the list of basic upper chest workout is inclined Bench Dumbbell Press.
Lie down on a Inclined bench with each dumbbell in one hand. The palms of your hand will be facing each other. Lift the dumbbell one at a time so that you can hold it in front of you at shoulder width.Once at shoulder width rotate your wrist so that the palms of your hand are facing away from you. Dumbbell should be just to the side of your chest.Maintain full control of your dumbbell at all time this will b your starting position.
As you breathe out use your chest to push the dumbbell up. Lock your arms at the top of the lift and squeeze your chest. Hold for a second and then begin coming down slowly.
4. Inclined dumbbell flies:
The next in the list of basic upper chest workout is inclined Bench Dumbbell Flies.
Lie down on inclined bench, feet firmly on floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other(close to each other).
Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area. Raise them along the same arc back to the starting position.
5. Butterfly machine:
The next in the list of basic upper chest workout is Butterfly machine.
Sit on the seat of the machine, position your back against the backrest and place your feet flat on the floor. Adjust the height of the seat so your feet can reach the floor.
Raise and extend your arms out to your sides and grasp the handles of the butterfly machine so your upper arms are parallel to the floor and your elbows are slightly bent. If you’re using a machine with arm pads, bend your elbows 90 degrees and place your forearms against the pads.
Push the handles or pads slightly forward so the weight lifts up about 1 inch and you engage your chest muscles. This is your starting position.
Push the handles of the butterfly machine together in front of your chest using an arch-like motion. If you’re using a machine with forearm pads, push the pads together in front of your body. Keep a 1-inch distance between the handles or pads, don’t allow them to touch. Avoid leaning forward and moving your back away from the backrest to lift the weight, let your chest do all the work and keep the rest of your body still.
Hold the contraction in your chest for about two seconds before slowly returning your arms and lowering the weight to the starting position. You should feel a stretch in your chest. Avoid rapidly dropping the weight down, control the motion. Immediately go into the next repetition.
Lower the weight completely at the end of the set and rest for about 30 to 60 seconds before starting the next set.
6. Dumbbell Pullover:
The next in the list of basic upper chest workout is Dumbbell Pullover. One of the oldest Upper Chest workouts.
Lie on a bench with your head hanging over the end. Grasp the dumbbell from the side or from behind. Hold with hands under the inner plate of the dumbbell. Position the dumbbell over your chest with elbows slightly bent. Slowly lower the dumbbell over and beyond your head until your upper arms are in-line with your torso, or below. Breathe in deeply while doing this. Slowly pull the dumbbell up and over the chest, back to the starting position. Breathe out while doing this.
7. Cross Cable:
The next in the list of basic upper chest workout is cable cross. This one is very important, it focuses on the inner upper part of your chest like no other.
For this you need a cable machine. Adjust the cable pulleys to the lowest settings. adjust the weight plates. Now lift from the outside to the upper inside. Open your arms a bit and position it near your waist. Now lift the cable by pulling it in outside to inside direction such that the motion finishes when your arms are parallel to the floor. At the top of the motion try to meet both palms. Keep your arms extended throughout the motion.
So, these were some basic upper chest workout that you can do on your chest day. Also we have provided you the way how they should be performed. So perform these exercise well because lifting is not much important as important is its techniques. Stay fit.
Thanks for your patience reading!!
Do visit again for some more exciting posts.
Stay healthy, Stay fit!