Incline Chest Exercises
Having a fuller upper body is a dream that many fitness enthusiasts work towards. The endless hours in the gym, working hard on the bench press can certainly help build your chest muscles. However, to get “The Rock” chest, you need incline chest exercises—these help you build an impressive upper chest region.
Are you ready to get those chest muscles working? Here are some incline chest exercises for you.
1. Incline Cable Fly
If you’ve been wondering how to isolate your upper chest muscles to work them hard, Incline Cable Fly is the exercise to try. Replacing the dumbbells with cables helps you enjoy the constant tension on the upper chest muscle fibers. The best time to do this exercise is after performing a heavy dumbbell and barbell bench press to reduce the stress on your Central Nervous System.
Pro Tips:
- Make sure the bench is placed at a 45-degree angle
- Maintain an arc motion when lowering
- Change the position of the bench to better work your muscles
2. Incline Bench Press (Dumbbell)
Want to add more mass to the upper chest? Incline Dumbbell Bench Press is the compound exercise you need. The best way to make the most of this exercise is to include a slight pause towards the bottom of the movement. When introducing the pause, make sure you choose a dumbbell that’s lighter than your usual one to get the best results.
Pro Tips:
- Make sure your arms are placed in shoulder distance, palms are facing each other, and wrists are facing the ceiling.
- Take your time when lowering the dumbbells
- Change bench angles to work the muscles better.
3. Incline Bench Press (Barbell)
Like Incline Dumbbell Bench Press, Incline Barbell Bench Press is a great way to build mass for the upper chest. In fact, the exercise is more beneficial since you can have a linear progression with the weight increments. It is recommended that you do this exercise with a lighter weight than usual for more effectiveness.
Pro Tips:
- Position your hands slightly wider than shoulder-length
- Lower the bar until you reach the upper chest and then pause
- Use your chest muscles (lock your arms and squeeze for contraction) to move the bar up.
4. Incline Hammer Strength Machine
The Incline Hammer Strength Machine is made specifically to target the upper chest and offers complete contraction to the area. It’s a great alternative for those who are unable to perform the bench press.
Pro Tips:
- Adjust the seat height so that the bar levels with your chest
- Push out the chest muscles. While digging the shoulder into the seat
- While pushing out the bar, exhale and hold the contraction.
The Pectoral Muscles
The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles.
How To Work ALL Parts of Your Chest with the Cable Chest Fly!
