5 Pumping Upper Chest Workout Tips For Men And Women

This article will provide you with 5 fantastic and easy upper chest workout tips for men and women. These exercises are both fun and effective, so try them out today to get bigger, stronger, and leaner...

5 Pumping Upper Chest Workout Tips For Men And Women



    Upper Chest Workout Tips For Men And Women

    1. Do not forget to warm up before your workout.

    2. Slow down the speed of your movements when lifting weights.

    3. Do not bounce when doing pushups, as this can increase the risk of injury.

    4. Keep your head and neck straight and try not to arch your back while lifting weights.

    5. Perform similar exercises for the upper chest with different hand positions.

    6. Keep track of your fitness routine by writing it down on a calendar or gym journal.

    Why are these important tips for toning the upper chest?

    These facts will aid you in toning the upper part of your chest. 

    First, muscles in the upper chest act as stabilizers to keep the shoulders and neck steady when doing pushups. 

    Second, muscles around your shoulder blades are used to bring your arms back after lifting them forward.

     Third, muscles between two sets of shoulder blades act as a pump to create suction when doing pull ups.

     Finally, bouncing is not an effective way to tone upper body muscles because it can cause you to move past proper form during exercise and increase your risk for injury during exercise.

    5 Pumping Upper Chest Workout For Men And Women

    Exercises that target the upper chest muscles are both fun and effective. Below are a few exercises you can perform to target the upper chest muscles:

    Exercise

    Sets

    Reps

    Chest Fly With Dumbbell

    3

    10

    Chest Press ( cybex) 

    3

    8

    chest fly press machine

    4

    10

    Machine Incline Smith

    3

    8

    Cable Low Fly

    3

    10

    Each Workout Rest 45-60 sec




    1. Chest Fly with Dumbelless

    Chest Fly with Dumbbells


    How to do

    -Stand straight holding dumbells in both hands, arms at sides.

    Curl the dumbells up by bringing them behind your head and elbows pointing outward.

    -Lower the weights back down slowly toward the starting position.

    Tips for Doing Chest Fly With Dumbelless Correctly:

    -Don’t let your elbows flare outwards or else you might hurt yourself. Keep elbows close to your ears and pointing forward throughout the exercise.

    –Don’t lock your elbows at the bottom of the movement. Lower the weights slowly and completely.

    2. Chest Press with cybex seated press

    Chest Press with cybex seated press

    How to do

    -Sit comfortably on seat and grasp handles.

    -Keep chest up, abs tight and back straight while sitting.

    -Press the handles outwards by extending your arms until they are fully extended. Pause for a second as you squeeze your upper chest muscles, then return to starting position slowly.

    Tips for Doing Chest Press With Cybex Seated Press Correctly:

    -Don’t let your chest sag or else it will put strain on the lower back.

    -Keep the elbows in by squeezing your shoulder blades together.

    -Keep the upper arms at a 20 degree angle from body when pressing outwards and return to starting position slowly without swinging your arms. 

    3. chest fly press machine 

    chest fly press machine


    How to do

    -Stand straight with your back against the pad and grip the handles.

    -Hold the arms and elbows slightly bent.

    -Pull the handles out to the side, pressing your arms back and squeezing your chest. Pause for a second as you squeeze your upper chest muscles, then return to starting position slowly without swinging your arms.

    -Do not let your elbows bend much during this exercise because it might cause injury or strain on the elbow joints while bringing arm behind head.

    Tips for doing chest fly press machine Correctly:

    -Don’t lock your arms when pressing outwards. Be sure to lower the weight slowly on the return and avoid swinging your arms.

    -Keep shoulders relaxed and avoid shrugging your shoulders up.

    -Keep both shoulder blades pulled back during this exercise 

     4. Machine Incline Smith

    Machine Incline Smith

    How to do

    -Adjust the seat to its highest position, while sitting at the edge of the seat.

    -Wrap your thumbs around the handles or bar.

    -Bring your arms up above your head, with elbows locked and palms facing outwards by squeezing your chest muscles, pause for a second then return to starting position slowly without swinging your arms. 

    Tips for doing Machine inclined Smith machine Correctly:

    -Don’t lock your elbows at the top of the movement.

    - Keep shoulders relaxed and avoid shrugging your shoulders up.

    -Keep upper arms parallel to the ground.

    5. Cable Low Fly

    Cable Low Fly

    How to do

    -Stand straight in front of the pulley, with feet shoulder width apart.

    -Hold the rope handles, keeping the elbows slightly bent.

    -Extend arms to bring the rope down, in front of your chest to a 90 degree angle with palms facing out.

    -Return to starting position.

    Tips for doing Cable low fly Correctly:

    -Don’t swing the weights during exercise.

    -Keep elbows pulled back and arms at 90° angle.

    -Keep shoulders relaxed and avoid shrugging your shoulders up.

    Last Word

    If you're still not seeing results in your upper chest, try adding some extra dumbbell work.

     When you lift with your arms, the primary muscle that controls the movement is actually located in your lower (thigh) region so you'll get better results when you use heavier weights and lift for longer periods.

    If the weight is too heavy for you, sometimes it will put strain on your elbows and also cause unnecessary strain on your shoulders and back. 

    This is why using a lighter weight for more repetitions, really pays off. Try using only 8 to 10 repetitions and lift for as long as possible, keep your elbows slightly bent and don't let them flare outwards.

    If you want upper chest workout at home with dumbbells click here


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