Achieving a strong and defined upper chest can be a challenging task, especially for men over the age of 35. However, with the right exercises and a well-structured workout routine, it is possible to build muscle mass, increase strength, and improve overall chest aesthetics.
This article outlines the five best upper chest exercises specifically designed to help men over 35 get ripped and strong. Each exercise is backed by scientific research and provides detailed instructions to ensure proper form and maximum effectiveness.
Why Focus on the Upper Chest?
The upper chest, also known as the clavicular head of the pectoralis major, often lags in development compared to the rest of the chest. This can lead to an imbalanced appearance and reduced overall chest strength. Focusing on the upper chest can:
- Improve overall chest aesthetics.
- Enhance upper body strength.
- Provide better support for shoulder joints.
- Balance muscle development, reducing the risk of injury.
Understanding Muscle Ageing and Adaptation
As men age, several physiological changes occur that can impact muscle growth and strength. These include a decrease in testosterone levels, reduced muscle protein synthesis, and slower recovery times. However, studies have shown that resistance training can counteract many of these effects by promoting muscle hypertrophy and improving neuromuscular function (Phillips et al., 2012).
Key Considerations for Men Over 35
- Warm-Up and Mobility: Proper warm-up and mobility exercises are crucial to prepare the muscles and joints for intense workouts, reducing the risk of injury.
- Progressive Overload: Gradually increasing the weight and intensity of exercises is essential for continued muscle growth and strength gains.
- Recovery: Adequate rest and recovery, including proper sleep and nutrition, are vital for muscle repair and growth.
The 5 Best Upper Chest Exercises
1. Incline Barbell Press
Why It Works
The incline barbell press targets the upper portion of the pectoralis major by positioning the body at an angle, which emphasises the clavicular head. This exercise is a staple in upper chest workouts due to its ability to allow for heavy loading and significant muscle activation.
How to Perform
- Set an adjustable bench to a 30-45 degree incline.
- Lie back on the bench with your feet flat on the floor and grasp the barbell with a slightly wider than shoulder-width grip.
- Unrack the barbell and position it over your upper chest with arms fully extended.
- Lower the barbell slowly to your upper chest while maintaining control.
- Press the barbell back to the starting position by extending your elbows.
Tips for Success
- Keep your elbows slightly tucked to avoid shoulder strain.
- Maintain a natural arch in your lower back.
- Avoid bouncing the bar off your chest.
2. Incline Dumbbell Press
Why It Works
The incline dumbbell press allows for a greater range of motion compared to the barbell press, and it also promotes balanced muscle development by ensuring each side of the body works independently. This can help correct any muscle imbalances.
How to Perform
- Set an adjustable bench to a 30-45 degree incline.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back and press the dumbbells up to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to shoulder height.
Tips for Success
- Rotate your wrists slightly inward at the top of the movement for better muscle contraction.
- Control the descent to maximise muscle tension.
- Keep your feet planted firmly on the ground.
3. Reverse-Grip Bench Press
Why It Works
The reverse-grip bench press targets the upper chest by altering the hand position. This exercise emphasises the clavicular head and can also help reduce strain on the shoulders.
How to Perform
- Lie flat on a bench with your feet on the floor.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width.
- Unrack the barbell and lower it to your upper chest.
- Press the barbell back up to the starting position by extending your elbows.
Tips for Success
- Ensure a secure grip to avoid the bar slipping.
- Keep your elbows close to your body during the lift.
- Maintain a steady and controlled movement.
4. Cable Upper Chest Fly
Why It Works
The cable upper chest fly isolates the upper chest muscles and provides constant tension throughout the movement. This exercise is excellent for developing muscle definition and improving the mind-muscle connection.
How to Perform
- Set the pulleys on a cable machine to the lowest setting and attach D-handle attachments.
- Stand in the centre of the machine with a handle in each hand, arms slightly bent.
- Bring your hands together in front of your chest, squeezing your chest muscles.
- Slowly return to the starting position, maintaining tension in your chest.
Tips for Success
- Keep a slight bend in your elbows throughout the movement.
- Focus on squeezing your chest at the peak contraction.
- Avoid using momentum; control the movement.
5. Incline Push-Ups
Why It Works
Incline push-ups are a bodyweight exercise that targets the upper chest and can be performed anywhere. This exercise is great for those looking to add variety to their workout routine without the need for equipment.
How to Perform
- Place your hands on an elevated surface, such as a bench or step, shoulder-width apart.
- Position your body in a straight line from head to heels.
- Lower your chest to the edge of the surface, keeping your elbows close to your body.
- Push back up to the starting position.
Tips for Success
- Keep your core engaged to maintain proper body alignment.
- Lower yourself in a controlled manner.
- Adjust the height of the surface to increase or decrease difficulty.
Benefits of Upper Chest Training for Men Over 35
Increased Muscle Mass and Strength
Resistance training, including upper chest exercises, has been shown to significantly increase muscle mass and strength, even in older adults (Watanabe et al., 2014). This can lead to improved physical performance and daily functioning.
Improved Posture and Joint Health
Strengthening the upper chest can help balance the muscles around the shoulder joint, reducing the risk of injury and improving posture. This is particularly important for men over 35, as joint health can decline with age.
Enhanced Aesthetics
A well-developed upper chest can enhance overall chest aesthetics, providing a fuller and more balanced appearance. This can boost confidence and motivation to continue training.
Better Cardiovascular Health
Resistance training has been linked to improved cardiovascular health, including better heart function and reduced risk of cardiovascular diseases (Cornelissen & Smart, 2013). Incorporating upper chest exercises into a regular workout routine can contribute to these benefits.
Conclusion
Building a strong and defined upper chest is achievable for men over 35 with the right exercises and training approach. The incline barbell press, incline dumbbell press, reverse-grip bench press, cable upper chest fly, and incline push-ups are all highly effective exercises that target the upper chest and promote muscle growth and strength. By incorporating these exercises into your workout routine, along with proper warm-up, progressive overload, and adequate recovery, you can achieve a ripped and strong upper chest.
References
Cornelissen, V.A. & Smart, N.A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 2(1), e004473. doi:10.1161/JAHA.112.004473.
Phillips, S.M., Winett, R.A., Wojtaszewski, J.F., & MacDonald, C. (2012). The role of resistance training in sarcopenia. Journal of Gerontology: Biological Sciences and Medical Sciences, 67(11), 1129-1138. doi:10.1093/gerona/gls084.
Watanabe, Y., Tanimoto, M., Oba, N., Sanada, K., Miyachi, M., & Ishii, N. (2014). Effects of resistance training on muscle size and strength in very elderly adults: a systematic review and meta-analysis. Ageing Research Reviews, 13, 1-7. doi:10.1016/j.arr.2013.09.005.
Key Takeaways Table
| Key Takeaways | Details |
|---|---|
| Best Upper Chest Exercises | Incline Barbell Press, Incline Dumbbell Press, Reverse-Grip Bench Press, Cable Upper Chest Fly, Incline Push-Ups |
| Benefits | Increased muscle mass and strength, improved posture and joint health, enhanced aesthetics, better cardiovascular health |
| Important Considerations for Over 35 | Proper warm-up, progressive overload, adequate recovery |
| Scientific Support | Supported by studies on resistance training benefits in older adults |
| Tips for Success | Maintain proper form, control movements, ensure balanced muscle development |
By following these guidelines and incorporating the recommended exercises into your fitness regimen, you can achieve significant improvements in upper chest strength and appearance, even after the age of 35.
