Question: I need to build upper my upper and middle chest. Currently on chest days I do flat bench, incline dumbbell, decline, and cable flyes. But I’m wondering are there any other exercises I should change or add to my routine in order to help build up my upper chest?
Answer: An often overlooked upper chest exercise is the Floor Press.
Although one wouldn’t initially think about floor presses working the upper chest, they do… very well, in fact.
Read this brief article called Upper Chest Building: Two “Secret Exercises” I go over how to do Floor Presses as well as how to do Hyght Flyes, an exercise that I made up specifically to target the upper chest.
One of my personal favorite upper chest exercises is the Shallow Incline Dumbbell Press- where the bench is set at an angle between 15 and 30 degrees… much shallower than a typical incline bench.
One more upper-chest tip: change the order of exercises such that you perform a movement that emphasizes the upper chest first in your routine.
Okay one more: structure your routine such that between 50% and 75% of your chest exercises emphasize the upper chest. So if you’re doing 3 exercises for chest, do two exercises for upper chest. If you’re doing four exercises for chest then do two or three specifically for your upper chest.
Best,
Dr Clay
