The upper chest has been generally an area of neglect by most men when training to develop stronger pecs. Many professional bodybuilders and weightlifters however have discovered that the flat bench is one of the more effective means to successfully improve muscle mass within the upper chest area.
Top Tips to build stronger pecs
Mix up your training
While some fitness experts will attest to the vital benefits of flat benching for overall chest development, many professionals will routinely suggest that exposing the chest area to the same level of intensity training used in targeting other muscle types is the only way to guarantee proper development of the chest muscles.
Incline moves with the assistance of a barbell or a pair of dumbbells have often been a method of training used by professional trainers to stress the upper shelf of the torso muscles. Training begun recognizing the use of inclined moves will routinely ensure the health of the underused muscle fibers benefitting the individual with the potential to lift the heaviest loads possible to stimulate muscle growth progressing to decline and flat movements according to their fitness level.
The Power Pressw
Power pressing bears some similarity to the traditional deadlift but without the benefit of momentum or elasticity when lifting the bar from a state of rest on the floor. The deadlift exercise has been often used by fitness builders to enhance muscular strength and quickly build power during the positive segment of the lifting movement. The traditional Power Press explores a similar concept.
Use a Smith Machine
Utilizing a Smith machine or power rack, the safeties are adequately positioned to only allow partial range of motion during the exercise, in which as the body is lowered the bar is securely placed on the safety before pressing forcefully towards the top of the movement.
Mix in Dumbbells
Strength training with the use of dumbbells has been known to provide bodybuilders with a varying type of tension and motion rage than that of the traditional barbell. When training with the assistance of barbells a professional trainer will occasionally recommend that individuals try not to become locked into using barbells all the time but alternate their training routines using a pair of dumbbells.
Training using incline dumbbell flyes are not only an excellent training method to build the upper chest muscles but also an effective measure to add definition to muscular build. Bodybuilders are generally accustomed to train performing a variation of incline dumbbell flyes sometimes positioning the palms in an inward position throughout the duration of the exercise movement.
This variation of the incline dumbbell flyes is known for specifically targeting the delts while performing the exercise positioning the palms in a forward or outward position has been observed to focus more on training the upper pecks and chest by providing a better tension within the exercise.
The Pec Deck
Similarly used flye exercise machines such as the pec deck found at the local gym have been known to provide an excellent assault on the inner chest muscles subsequently providing an effective stretch of the pectoral complex. Nevertheless a large majority of bodybuilders have found that by keeping their elbows high and parallel to the floor allowed them to successfully target their upper pectoral muscles stimulating growth and upper body strength.
Stretch it out
Although many experts will rarely speak on the benefits of stretching, stretching after a typical grueling exercise workout is a vital ingredient in muscle growth and recovery process. Men when training their upper pectoral muscles are strongly advised to perform a good stretch specifically in situations where those targeted muscles have been under trained to effectively create the perfect environment to stimulate muscle growth and stronger pecks.