3 Quick Tips For Hitting Your Upper Chest

1.) Incline the bench: In order to recruit the upper pecs you should make sure the bench is at a 10-20 degree angle. By elevating the angle of the bench whilst continuing to push directly up in a straight line, the bar or dumbells should naturally finish above the upper chest concentrating the weight on this area.

2.) Perform reverse grip presses: When performing a reverse grip, your palms should be facing your chin. The reverse grip bench press can be done on a flat bench with no angle. The range of motion starts from directly above your upper chest and outwardly arcs towards your lower chest on the decline.  You should finish directly above your upper chest on the incline which again concentrates the weight and muscle squeeze on the upper pecs.

3.) Perform incline negative reps: There are two main phases involved with bench pressing known as positive and negative motions. The positive phase is the press, and the negative is the return movement towards the chest. Ensure you recruit the services of a spotter for this movement for when you reach failure. Negative reps are very beneficial when your muscles begin to fail and you can no longer perform the press (positive phase) as they allow you to continue stressing the muscle when you would ordinarily fail. You can also increase the weight you place on the bar and just focus on gradually lowering the weight to your chest, and utilising the spotter on the press (positive phase) if you are unable to get the weight back up.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!


  • Headshot Photographer Dallas Texas

    Greetings from Ohio! I'm bored at work so I decided to browse your website on my iphone during lunch break.
    I really like the info you present here and can't wait to take a look when I get home.

    I'm amazed at how quick your blog loaded on my phone .. I'm not even using WIFI, just 3G
    .. Anyways, good blog!

Post a Comment

Please wait...