11 Best UPPER Chest Exercises (Build a COMPLETE Chest!) скачать в хорошем качестве

11 Best UPPER Chest Exercises (Build a COMPLETE Chest!)

BUFF Workout APP on iOS: https://apps.apple.com/us/app/buff-gy... BUFF Workout APP on Android: https://play.google.com/store/apps/de... Want to build a chest that truly pops? You need to focus on a small but extremely important muscle group: your upper pecs! In this video, we're going to be going over 11 of the best upper chest exercises, how to perform them with perfect form, and why they're so effective in order to help you build a truly impressive upper chest: Foundational: Incline Barbell Bench Press: The king of upper chest mass builders, the incline barbell bench press allows you to lift heavy weight and overload the upper pecs. To maximize upper chest activation, make sure to keep your back flat against the bench and avoid excessive arching, which can turn this into more of a flat bench press. Also, keep those elbows tucked in at about a 45-degree angle, as flaring your elbows out can shift the work away from your upper chest and put more stress on your shoulders. Incline Dumbbell Bench Press: Versatile and allowing for individual arm focus, incline dumbbell bench presses are great for addressing muscle imbalances and improving upper chest definition. To further challenge your upper chest, try adding resistance bands to this exercise! Resistance bands provide increasing resistance as they stretch. This means the resistance is greatest at the top of the movement where your muscles are strongest, forcing your upper chest to work harder throughout the entire range of motion. The added resistance from the bands forces your muscles to work harder for longer, increasing time under tension, which is a key factor for muscle growth. Low-to-High Cable Flyes: Providing constant tension throughout the movement, low-to-high cable flyes effectively isolate the upper chest and enhance muscle fiber recruitment. Targeting Variations: Incline Dumbbell Press with a Neutral Grip: Holding the dumbbells with your palms facing each other emphasizes the upper pecs and front deltoids. Smith Machine Incline Press: The Smith machine provides a stable and controlled movement, making it a good option for beginners or those focusing on heavier weights. Incline Machine Press: A good option for those new to lifting, machine incline presses offer a guided movement that targets the upper chest with minimal risk of injury. Standing Dumbbell Flyes: Performing flyes while standing allows for a greater range of motion and stretch in the upper chest. To maximize upper chest activation, lean forward slightly and focus on squeezing your pecs at the top of the movement. Unique Twists: Guillotine Press: This challenging variation involves bringing the barbell down to your neck instead of your chest, emphasizing the upper pecs with a greater stretch. (Use caution with this exercise!) Landmine Press: Using a barbell anchored at one end, landmine presses offer a unique angle of pull that targets the upper chest and front deltoids. Advanced/Challenging: Decline Push-Ups: This challenging bodyweight exercise requires significant upper body strength and effectively targets the upper chest. Handstand Push-Ups: An advanced calisthenics exercise, handstand push-ups are incredibly demanding and build serious upper chest and shoulder strength. Outro So there you have it dudes and grrrls – 11 of the best upper chest exercises to help you sculpt a powerful and defined chest. Remember to choose the variations that best suit your goals and experience level. Focus on proper form and progressive overload to see the best results.