{"id":2421,"date":"2020-05-13T21:02:09","date_gmt":"2020-05-13T21:02:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=2421"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"upper-chest-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/upper-chest-workout\/","title":{"rendered":"Upper Chest Workout To Achieve Shredded Pecs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Upper_Chest_Workout_That_Will_Turn_You_Into_A_Shredded_Beast\" >Upper Chest Workout That Will Turn You Into A Shredded Beast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#What_Are_The_Upper_Chest_Muscles\" >What Are The Upper Chest Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Why_Is_Training_The_Upper_Chest_Important\" >Why Is Training The Upper Chest Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#How_To_Workout_Your_Upper_Chest\" >How To Workout Your Upper Chest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Exercises_For_Your_Upper_Chest\" >Exercises For Your Upper Chest<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Incline_Barbell_Bench_Press\" >Incline Barbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Incline_Dumbbell_Bench_Press\" >Incline Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Low_To_High_Cable_Crossovers\" >Low To High Cable Crossovers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#High_Cable_Flyes\" >High Cable Flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Seated_Incline_Cable_Fly\" >Seated Incline Cable Fly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#What_Happens_If_You_Only_Workout_Upper_Chest\" >What Happens If You Only Workout Upper Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#How_To_Maximize_Your_Upper_Chest_Training\" >How To Maximize Your Upper Chest Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Always_Start_With_Incline_Work\" >Always Start With Incline Work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Incorporate_Weights\" >Incorporate Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Chest_Workout_That_Will_Turn_You_Into_A_Shredded_Beast\"><\/span>Upper Chest Workout That Will Turn You Into A Shredded Beast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When people are trying to perfectly sculpt their pecs, the <a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\" rel=\"noopener noreferrer\">upper chest muscles<\/a> are sometimes unduly forgotten. They\u2019re small, they\u2019re not growing so fast, so why pay attention to them in your workout routine? Isn\u2019t it better to focus on more impressive main chest muscles? Well, turns out that it isn\u2019t. If you want to achieve that fully armoured look, focusing on your upper chest is unavoidable. Read this article to sort out how to work on your upper chest muscles to make them finally do their job, and which exercises to incorporate in your training routine to build up the broad and strong chest you\u2019re aiming for.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Upper_Chest_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Upper_Chest_Muscles\"><\/span><b>What Are The Upper Chest Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main muscle of your chest is pectoralis major. It consists of the upper pec, called clavicular head, and the lower pec, called sterna head. The thing is, your upper pec muscle runs at a different angle to the rest of your chest muscles. Consequently, they\u2019re often underdeveloped as the majority of exercises aiming at chest muscles fail to strain them enough. That\u2019s why, if you\u2019re reading this article, your<a href=\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\" rel=\"noopener noreferrer\"> workout<\/a> probably needs restructuring in order to properly target the upper chest. Follow these recommendations to adapt your workout routine to your goals in order to achieve that drool-worthy Greek god body.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Training_The_Upper_Chest_Important\"><\/span><b>Why Is Training The Upper Chest Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Of course, most people who train their upper chest often look forward to boasting of fuller and bigger pecs. So yes, you will develop pecs, and they will contribute to your overall aesthetic physique. However, remember that the upper chest contains muscles responsible for many functions.<\/p>\n<p>For example, helping with moving your arms up, across, and down, and movements like rotation, adduction, and flexion. If you are interested in training your upper chest, consider these as other solid reasons and motivators to maximize your upper chest training.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">How To Get Rid Of Chest Fat-The Most Effective Fat Burning Exercises<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\"><img decoding=\"async\" class=\"aligncenter wp-image-30362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616-1024x576.png\" alt=\"upper chest workout at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3616.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Workout_Your_Upper_Chest\"><\/span><b>How To Workout Your Upper Chest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>1. Begin With The Multi-Joint Upper Chest Movement<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The easiest and most obvious solution to target your upper pecs is to strain them first thing in your workout. So, instead of starting your workout on the flat bench, begin with the incline bench press. When you flip those movements, you&#8217;ll find that you&#8217;re significantly stronger, and can do more, because you\u2019re not drained after completing a ton of other exercises yet. That\u2019s why it\u2019s recommended to begin with the upper chest. Forcing the pecs to lift more than they&#8217;re accustomed to will put you on the road to the shredded chest. Besides, when you do more on inclines, don&#8217;t hesitate to use a bit more challenging weight.\u00a0<\/span><\/p>\n<p><strong>2. The Fixed Bench Is Not The Best Choice<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you take a closer look at incline\u00a0 bench-press stations, you&#8217;ll see that the angle of the bench is typically around 45 degrees. There&#8217;s no natural law claiming that the upper pecs must be worked continuously from the same angle. Actually, if you variate the bench positions, the development of your chest muscles will be more effective. Looking at the bench that can be adjusted, you can notice a couple of positions marked by notches. If you strongly wish to improve your upper chest, all of those positions will serve you earlier or later.\u00a0 Follow our 5 best exercises for your most productive upper chest workout.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\"><img decoding=\"async\" class=\"aligncenter wp-image-30361 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617-1024x576.png\" alt=\"best upper chest workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3617.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_For_Your_Upper_Chest\"><\/span><b>Exercises For Your Upper Chest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Barbell_Bench_Press\"><\/span><b>Incline Barbell Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Set the bench at a 30-45 degree angle and you&#8217;ll force\u00a0 your upper pecs to literally do the heavy lifting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll have to experiment with different bench positions\u00a0 within that range as the optimum angle varies individually.\u00a0 Make sure not to set the angle too steep or you&#8217;ll end up targeting your delts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie down on the bench: your eyes should be just under the bar. Grab the barbell with an overhand grip roughly shoulder-width apart and hold it above your chest. Some guys find it more effective to raise their chest up and retract their shoulders at this point as if you&#8217;re squeezing a pencil with your back. Breathe in while lowering the bar. Don&#8217;t allow your elbows to flare out as this will reduce tension in your chest muscles and can cause injury. Ensure that the bar actually touches your chest so that you get a full range of motion. Half reps won&#8217;t make an effect with this exercise. Breathe out with a strong push and lift the bar into the air. Lower and repeat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 4 sets of between 6-8 reads with a minute of rest between each repetition.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-is-it-important-to-ease-into-an-exercise-program\/\">Why Is It Important To Ease Into An Exercise Program: Expert\u2019s Take On No-Rush Beginner Workouts<\/a><\/em><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Bench_Press\"><\/span><b>Incline Dumbbell Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As with the incline barbell press,\u00a0 set your bench to a 30-45 degree angle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest the dumbbells vertically on your thighs while sitting upright. Lean backward so that your head is pressed against the bench. Then, bend your elbows and get the weights in position. They must be at the same level with your shoulders and chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push the dumbbells upward and toward each other in an arcing motion, but stop when the weights are a couple of centimeters apart. Don&#8217;t smash the weights together as it will reduce the tension in your upper chest. While the weights are in their highest position in the arc, squeeze your upper pecs so that you can feel the tension in them. Now, slowly reverse the upward motion and lower the dumbbells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 4 sets of between 8-10 reps with a minute of rest between each repetition<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\"><img decoding=\"async\" class=\"aligncenter wp-image-30360 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618-1024x576.png\" alt=\"upper chest workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3618.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Low_To_High_Cable_Crossovers\"><\/span><b>Low To High Cable Crossovers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is one of the most efficient upper chest target exercises. They\u2019re an amazing choice to perfectly sculpt the shredded pecs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Hold the handles roughly at hip level with your arms at your sides. You should angle them roughly 45 degrees to the floor. Your palms should be facing forward. If there are stirrup handles in your gym, they fit the best for this exercise but all handles will work. Breathe out, and bring your hands to about eye level in a wide arc motion. Your hands should come together in front of your chest, and your palms should face up. Squeeze your chest muscles for about a second. Lower while breathing out and repeat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 4 sets of between 10-12 reps with a minute rest between each workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\"><img decoding=\"async\" class=\"aligncenter wp-image-30358 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3614-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3614.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3614-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3614.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3614.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"High_Cable_Flyes\"><\/span><b>High Cable Flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The incline in this exercise is not in the equipment being used or the position of the body. Instead, it&#8217;s in the real movement of the resistance itself. When you pull the weight upwards, your upper chest muscle gets a huge contraction, and that\u2019s exactly what you need. It is remarkably safer than flyes that need a bench due to less risk of overstretching, which is caused by gravity pulling the weights lower than you thought it would. It also allows you to strongly hit the pec group as a whole a lot harder without a lot of worrying.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a standing start and pulleys at either side of you, set to a low position. Now hold the handles with an underhanded grip and lift upwards and outwards until the two meet in the middle. Contract tightly and return to your starting position. Stop when you meet in the middle, and then lower the cables back down in a controlled way to keep time under tension high.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 4 sets of between 6-8 reps with a minute rest between each set.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\"><img decoding=\"async\" class=\"aligncenter wp-image-30357 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3615-1024x576.png\" alt=\"upper chest workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3615.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3615-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3615.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3615.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Incline_Cable_Fly\"><\/span><b>Seated Incline Cable Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is an essential part of every <a href=\"https:\/\/betterme.world\/articles\/core-workout\/\" rel=\"noopener noreferrer\">workout<\/a> aiming at upper chest. It focuses on the upper chest while still working on mid-and low-chest muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take an adjustable bench over to a dual set of cables, put it between the pulleys and set it at a\u00a0 30-45 degree angle. Drop the pulleys to their lowest level, the floor level would be perfect. Select the same weight on each of the pulleys. Lie down on the bench and take a pulley in each of your hands. Bring your hands together at arm&#8217;s length in front of your face. Lower your arms out at both sides in an arc-shaped movement while breathing in. You should slightly bent them so that you don&#8217;t overstretch your biceps. Bring your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for about a second.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 4 sets of between 8-10 reps with a minute rest between each set.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Only_Workout_Upper_Chest\"><\/span><b>What Happens If You Only Workout Upper Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The answer to this question changes drastically depending on who you ask. For example, if you ask individuals training their upper chest, they will tell you they believe their pecs will become fuller and bigger. However, if you consult some fitness experts, they may tell you that you might not see these desired results.<\/p>\n<p>They may argue the results may be more sustainable if you were to follow a full-body workout instead of an upper chest workout only. So what does science say? Well, most literature shows that performing an upper chest workout does not necessarily mean muscle growth in your upper body as you might think.<\/p>\n<p>Literature suggests that instead of the bigger and fuller pecs, your chest muscles may grow tighter, eventually affecting your posture. That said, it would help if you used a workout plan targeting major muscle groups for efficient results.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Maximize_Your_Upper_Chest_Training\"><\/span><b>How To Maximize Your Upper Chest Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For a beginner, discovering the correct exercises to perform on chest day seems like the key to unlocking bigger and fuller pecs. But anyone who has been training for a while may tell you that is only half of the equation.<\/p>\n<p>Over time you will likely find a weakness in your training program that requires a modification before you can attain the desired results. Learn what to do in such cases using these tips on how to maximize the results of your upper chest training program:<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Always_Start_With_Incline_Work\"><\/span><b>Always Start With Incline Work<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>When we talk of incline work, we speak of incline-related exercises such as the incline dumbbell press. The idea is to start with what you find is the weakest so that you place more emphasis on and focus on it when you are filled with energy.<\/p>\n<p>Incline exercises are crucial for upper pec major training, so you should pay more attention to your incline angles and exercises. But, again, do not just focus on one incline angle but switch things up to further challenge your upper chest muscles.<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Weights\"><\/span><b>Incorporate Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Weight lifting exercises are the most rewarding workouts for muscle growth. So, if you are interested in getting big pecs, you may want to use both dumbbells and barbells. You can perform many upper chest exercises with a dumbbell in each hand or while holding onto a barbell.<\/p>\n<p>But despite this insight, there has been an ongoing debate over which of the two free weights is the most efficient for big pecs. Both are efficient in effectively training your upper chest. It would be best to talk to your trainer if you are confused about the weights to incorporate into your regimen.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, achieving shredded pecs might be a resource-demanding and challenging task, yet, if properly dealt with, it can bring amazing results. However, with every thoroughly developed workout routine comes <a href=\"https:\/\/betterme.world\/articles\/spartan-diet\/\" rel=\"noopener noreferrer\">a nutritious diet<\/a>. To sculpt your perfect chest you need a high amount of healthy <\/span><span style=\"font-weight: 400;\">proteins<\/span><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span> <span style=\"font-weight: 400;\">Proteins repair damaged tissue, amp up brain activity, relieve muscle soreness, boost your immunity and curb hunger. Above all, perking up protein intake is the best method to increase muscle gains. Of course, you can enrich your diet with protein bars and powders, yet the natural sources of protein like legumes, nuts and seeds are also remarkably nutritious. High-fiber foods are similarly indispensable for a healthy workout dietary regime.\u00a0 Look through the Mediterranean or the Keto diet, for instance. Last but not least, it is crucial to keep your water intake high (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/000982.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nap.edu\/catalog\/1780\/drinking-water-and-health-volume-1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) especially during the time of high physical activity, so don\u2019t forget to guzzle some water before and after your training. Start a day with a glass of refreshing lemon water to amplify your workout results.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Chest_Workout_That_Will_Turn_You\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/medlineplus.gov\/ency\/article\/000982.htm\"><span style=\"font-weight: 400;\">Dehydration<\/span><\/a><span style=\"font-weight: 400;\"> (1997, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nap.edu\/catalog\/1780\/drinking-water-and-health-volume-1\"><span style=\"font-weight: 400;\">Drinking water and Health<\/span><\/a><span style=\"font-weight: 400;\"> (1977, nap.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\">Protein<\/a> (n.d., hsph.harvard.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Upper Chest Workout That Will Turn You Into A Shredded Beast When people are trying to perfectly sculpt their pecs, the upper chest muscles are sometimes unduly forgotten. They\u2019re small, they\u2019re not growing so fast, so why pay attention to them in your workout routine? Isn\u2019t it better to focus on more impressive main chest [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":30359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[100],"class_list":["post-2421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Upper Chest Workout To Achieve Shredded Pecs - BetterMe<\/title>\n<meta name=\"description\" content=\"The most effective workout targeted at upper chest developed for you. Tips, recommendations, and exercises for your future shredded pecs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upper Chest Workout To Achieve Shredded Pecs\" \/>\n<meta property=\"og:description\" content=\"The most effective workout targeted at upper chest developed for you. 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Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Upper Chest Workout To Achieve Shredded Pecs\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\"},\"wordCount\":2247,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Upper Chest Workout That Will Turn You Into A Shredded Beast<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When people are trying to perfectly sculpt their pecs, the <a href=\\\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\\\" rel=\\\"noopener noreferrer\\\">upper chest muscles<\/a> are sometimes unduly forgotten. They\u2019re small, they\u2019re not growing so fast, so why pay attention to them in your workout routine? Isn\u2019t it better to focus on more impressive main chest muscles? Well, turns out that it isn\u2019t. If you want to achieve that fully armoured look, focusing on your upper chest is unavoidable. Read this article to sort out how to work on your upper chest muscles to make them finally do their job, and which exercises to incorporate in your training routine to build up the broad and strong chest you\u2019re aiming for.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Upper_Chest_Workout\\\"><img class=\\\"aligncenter wp-image-41516 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Upper Chest Muscles?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The main muscle of your chest is pectoralis major. It consists of the upper pec, called clavicular head, and the lower pec, called sterna head. The thing is, your upper pec muscle runs at a different angle to the rest of your chest muscles. Consequently, they\u2019re often underdeveloped as the majority of exercises aiming at chest muscles fail to strain them enough. That\u2019s why, if you\u2019re reading this article, your<a href=\\\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\\\" rel=\\\"noopener noreferrer\\\"> workout<\/a> probably needs restructuring in order to properly target the upper chest. Follow these recommendations to adapt your workout routine to your goals in order to achieve that drool-worthy Greek god body.<\/span>\\r\\n<h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\",\"name\":\"Upper Chest Workout To Achieve Shredded Pecs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The most effective workout targeted at upper chest developed for you. 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Tips, recommendations, and exercises for your future shredded pecs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/upper-chest-workout\/","og_locale":"en_US","og_type":"article","og_title":"Upper Chest Workout To Achieve Shredded Pecs","og_description":"The most effective workout targeted at upper chest developed for you. Tips, recommendations, and exercises for your future shredded pecs.","og_url":"https:\/\/betterme.world\/articles\/upper-chest-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1344,"height":756,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png","type":"image\/png"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Upper Chest Workout To Achieve Shredded Pecs","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/"},"wordCount":2247,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Upper Chest Workout That Will Turn You Into A Shredded Beast<\/h2>\r\n<span style=\"font-weight: 400;\">When people are trying to perfectly sculpt their pecs, the <a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\" rel=\"noopener noreferrer\">upper chest muscles<\/a> are sometimes unduly forgotten. They\u2019re small, they\u2019re not growing so fast, so why pay attention to them in your workout routine? Isn\u2019t it better to focus on more impressive main chest muscles? Well, turns out that it isn\u2019t. If you want to achieve that fully armoured look, focusing on your upper chest is unavoidable. Read this article to sort out how to work on your upper chest muscles to make them finally do their job, and which exercises to incorporate in your training routine to build up the broad and strong chest you\u2019re aiming for.<\/span>\r\n\r\n<a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Upper_Chest_Workout\"><img class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Are The Upper Chest Muscles?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The main muscle of your chest is pectoralis major. It consists of the upper pec, called clavicular head, and the lower pec, called sterna head. The thing is, your upper pec muscle runs at a different angle to the rest of your chest muscles. Consequently, they\u2019re often underdeveloped as the majority of exercises aiming at chest muscles fail to strain them enough. That\u2019s why, if you\u2019re reading this article, your<a href=\"https:\/\/betterme.world\/articles\/12-week-at-home-workout-plan\/\" rel=\"noopener noreferrer\"> workout<\/a> probably needs restructuring in order to properly target the upper chest. Follow these recommendations to adapt your workout routine to your goals in order to achieve that drool-worthy Greek god body.<\/span>\r\n<h ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/","url":"https:\/\/betterme.world\/articles\/upper-chest-workout\/","name":"Upper Chest Workout To Achieve Shredded Pecs - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png","dateModified":"2024-12-16T08:35:01+00:00","description":"The most effective workout targeted at upper chest developed for you. Tips, recommendations, and exercises for your future shredded pecs.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/upper-chest-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3613.png","width":1344,"height":756,"caption":"upper chest workout"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/upper-chest-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Upper Chest Workout To Achieve Shredded Pecs"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/2421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=2421"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/2421\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/30359"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=2421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=2421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=2421"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=2421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}