When it comes to building a strong and attractive chest, most people rely on the same staple exercises: bench press, incline bench press, and dumbbell flyes. While these exercises are effective, incorporating some unusual movements can help target the upper chest more effectively and break through plateaus. This article will explore three unique upper chest exercises that are scientifically proven to enhance chest strength and aesthetics.
The Importance of Upper Chest Development
The upper chest, or the clavicular head of the pectoralis major, often lags behind the lower and middle portions of the chest. This imbalance can affect both the appearance and functionality of the chest. Developing the upper chest can improve overall chest symmetry, enhance upper body strength, and contribute to better posture.
Understanding the Anatomy of the Upper Chest
The pectoralis major is divided into two main parts: the clavicular head (upper chest) and the sternal head (lower chest). The clavicular head originates from the clavicle and inserts into the humerus, playing a crucial role in shoulder flexion, horizontal adduction, and internal rotation. Effective upper chest exercises should target these movements to fully engage the muscle fibres.
1. Reverse Grip Bench Press
How It Works
The reverse grip bench press is a variation of the traditional bench press that uses a supinated grip (palms facing you) instead of a pronated grip (palms facing away). This grip shifts the emphasis from the sternal head of the pectoralis major to the clavicular head, making it an excellent exercise for upper chest development.
Performing the Exercise
- Lie on a flat bench and grasp the barbell with a shoulder-width, supinated grip.
- Lower the bar to your chest, keeping your elbows close to your body.
- Press the bar back up to the starting position, fully extending your arms.
Benefits and Science
A study published in the Journal of Strength and Conditioning Research found that the reverse grip bench press activates the upper chest more effectively than the traditional bench press . This is likely due to the altered biomechanics and muscle activation patterns induced by the supinated grip.
Tips for Maximum Effectiveness
- Use a spotter to ensure safety, especially if you’re new to the exercise.
- Start with lighter weights to master the technique before progressing to heavier loads.
- Keep your wrists straight and your grip firm to prevent injury.
2. Guillotine Press
How It Works
The guillotine press, also known as the neck press, involves lowering the barbell to the neck rather than the chest. This exercise significantly increases the stretch on the upper chest, leading to greater muscle activation and hypertrophy.
Performing the Exercise
- Lie on a flat bench and grip the barbell with a wide, pronated grip.
- Lower the barbell slowly towards your neck, ensuring that your elbows are flared out to the sides.
- Press the barbell back up to the starting position.
Benefits and Science
The guillotine press targets the upper chest by placing it under a greater stretch compared to the standard bench press. This stretch is crucial for muscle growth, as it activates more muscle fibres. Research has shown that exercises which emphasise the stretched position can lead to greater hypertrophy due to increased muscle tension and metabolic stress .
Tips for Maximum Effectiveness
- Perform this exercise with a spotter or inside a power rack for safety.
- Use a controlled tempo to maximise time under tension.
- Avoid excessive weight to prevent shoulder strain and ensure proper form.
3. Low to High Cable Flyes
How It Works
Low to high cable flyes involve pulling the cables from a low position up and across your body. This movement pattern closely mimics the function of the clavicular head of the pectoralis major, making it a highly effective exercise for targeting the upper chest.
Performing the Exercise
- Set the pulleys to the lowest position on a cable machine and attach single handle grips.
- Stand in the middle of the machine and grasp the handles with a neutral grip.
- With a slight bend in your elbows, pull the handles upward and together in front of your face.
- Slowly return to the starting position, maintaining control throughout the movement.
Benefits and Science
Cable flyes provide constant tension throughout the range of motion, which is beneficial for muscle growth. A study in the European Journal of Applied Physiology found that cable exercises can produce similar or even greater muscle activation compared to free weights due to the continuous resistance they provide . Additionally, the low to high motion specifically targets the upper chest, promoting balanced development.
Tips for Maximum Effectiveness
- Focus on squeezing your chest at the top of the movement for maximum contraction.
- Keep your movements slow and controlled to maintain tension on the upper chest.
- Avoid using too much weight, which can compromise form and reduce effectiveness.
Conclusion
Incorporating these three unusual exercises—reverse grip bench press, guillotine press, and low to high cable flyes—into your workout routine can significantly enhance your upper chest development. By targeting the clavicular head of the pectoralis major, you can achieve a more balanced, stronger, and attractive chest. Always prioritise proper form and gradually increase the intensity to avoid injury and maximise gains.
Key Takeaways
| Exercise | How It Works | Benefits | Tips for Maximum Effectiveness |
|---|---|---|---|
| Reverse Grip Bench Press | Supinated grip | Greater upper chest activation compared to traditional bench press | Use a spotter, start with lighter weights, keep wrists straight |
| Guillotine Press | Bar to neck | Increased stretch on upper chest, greater muscle activation and hypertrophy | Perform with a spotter, controlled tempo, avoid excessive weight |
| Low to High Cable Flyes | Cable motion | Constant tension, targets upper chest specifically | Squeeze chest at top, slow and controlled movements, avoid too much weight |
Bibliography
- Barnett, C., Kippers, V., and Turner, P. (1995). Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. Journal of Strength and Conditioning Research, 9(4), pp. 222-227.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
- Schick, J.F., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Nguyen, D., and Uribe, B.P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), pp. 779-784.
By following these guidelines and integrating these exercises into your routine, you can achieve noticeable improvements in your upper chest strength and aesthetics, setting you on the path to a well-rounded and powerful physique.
