Comprehensive Upper Chest Workout for Strength and Definition

Gym | Single Workout | Beginner: 4 exercises

This comprehensive upper chest workout is designed to enhance strength and improve muscle definition through a series of targeted exercises. Each movement focuses on different aspects of the upper pectoral muscles, ensuring a well-rounded approach to chest development.

The first exercise is the Barbell Reverse Grip Bench Press, performed for 4 sets of 12 reps. This unique variation of the bench press specifically targets the upper chest and promotes increased strength in the shoulders and triceps. The reverse grip helps to shift the focus more directly onto the upper pectorals, making it a powerful starter to any chest routine. Ensure that the barbell is gripped securely and that you maintain good form throughout each rep to maximize effectiveness and minimize injury risk.

Next, we move on to the Dumbbell Incline Fly, also for 4 sets of 12 reps. Executing this exercise on an incline bench focuses the tension on the upper chest, providing a stretch and contraction that is ideal for developing muscle definition. Keep the movements controlled and the dumbbells aligned with your shoulders to engage the chest muscles thoroughly throughout the duration of the exercise.

Continuing to target the same region, the Dumbbell Incline Low Fly, performed for 4 sets of 12 reps, differs slightly by altering the angle of the fly movement. This modification helps to hit different fibers of the upper chest, encouraging balanced growth and improved muscle symmetry. Maintain a slight bend in your elbows to prevent strain and ensure that the focus remains on your pectorals.

The final exercise, the Dumbbell Around Pullover, spans 4 sets of 12 reps and targets not only the upper chest but also the lats and triceps. This multifunctional exercise enhances overall upper body strength and definition. Execute the pullovers smoothly, focusing on the movement through the chest and back to get the full benefit of the exercise. This full-circle motion adds variety and intensity, rounding off the workout effectively.

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  • #Exercise / Sets
    1Barbell Reverse Grip Bench Press4 sets • 12 reps
    Barbell Reverse Grip Bench Press
    2Dumbbell Incline Fly4 sets • 12 reps
    Dumbbell Incline Fly
    3Dumbbell Incline Low Fly4 sets • 12 reps
    Dumbbell Incline Low Fly
    4Dumbbell Around Pullover4 sets • 12 reps
    Dumbbell Around Pullover
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