Top 10 Exercises for Perfect Square Pec Development of Your Upper Chest
“How to gain mass on your upper chest”
Developing lower parts of chest isn’t as hard as upper chest. Most of exercises for chest focuses on middle and lower chest. In order gain mass on upper chest, start your chest workout with upper chest exercises. Workout your chest at-least 2-3 times a week. Add these exercises in your chest workout routine and see the results.
1. Incline Dumbbell Bench Press ( 6 sets of 12-15 reps)
This is one of the best exercise to work your upper chest, it’s very important to do it correctly. Set your bench to 45 degree and perform 3 sets, right after that, set your bench to 75 degree and perform 3 sets of 12-15 reps.
This exercise will help you gain mass and shape your upper chest.
2. Incline Barbell Bench Press (4 sets of 12-15 reps)
Everyone knows that incline barbell bench press is one of the most effective exercise for your upper chest, i have seen people doing sets on sets of this exercise and yet no results, because they are not performing it properly, if you doing it wrong, your front shoulders are doing most of the work and getting most of the credit and most of the muscle growth.
3. Standing Cable Chest Press (4 sets of 12-15 reps)
Standing Cable Chest Press
This one is my personal favorite, it gives you that line between your chest. This exercise is a must to get those perfect square looking chest pec.
4. Incline Dumbbell Fly (3 sets of 12-15 reps)
This exercise is great for muscle stretch and making your upper chest wide, it can help you fill that gap between your shoulders and upper chest.
5. Smith Machine Incline Bench Press ( 3 sets of 10-12 reps)
Add this exercise at the end of your chest workout, you don’t need to add too much weight for this exercise, go light weight and try to perform 3 sets. This exercise is good for mass and strength of your upper chest.
6. Push-Ups With Feet Elevated ( 30-50 Push ups)
Push-Ups With Feet Elevated
Research shows that feet-elevated Push-Ups promote more activation in the serratus anterior than regular Push-Ups. This is harder then normal push ups but completely worth it.
7. Decline Dumbbell Flyes (3 sets of 12-15 reps)
For better results, use heavy weight when performing this exercise, its a killer exercise for mass gain and getting well shaped chest.
8. Decline Dumbbell Bench Press ( 3 sets of 12-15 reps)
How to do: This exercise is perform in the same way as normal dumbbell bench press, you just need to decline the bench about 20-30 degree.
This one is very underrated exercise, i think it’s a very good exercise for targeting your upper and middle chest.
9. Butterfly Low Seated (3 sets of 15-18 reps)
Butterfly Low Seated
This exercise gives me a awesome pump in my overall chest, to target your upper chest, set the seat lower than normal.
10. Close Grip Barbell Press ( 4 Sets of 15-18)
Butterfly Low Seated
Keep your weight high and make that muscle mind connection when performing this exercise, this exercise targets your upper chest and triceps. It’s a monster exercise to get that thickness in your chest.
There you go, these are some of the best exercises to gain mass in your upper chest. You don’t have to perform all these exercises in a day, just add 3-4 of these exercises in your chest workout routine, you can switch to different exercise on different day.
Extra Tips
-Go heavy on weights for greater results
-Make sure to eat 3-5 healthy meals a day
-Take proper supplements for muscle recovery and growth. ( You can check THIS post for supplement guide)
-Wear proper workout gears to avoid any injury ( Check THIS post for workout gear)
-Give your body at-least 7-8 hours rest
-If you have any suggestions or if you try these workouts, please give me your feedback in the comment section below, i would love to hear from you guys.
