How To Pump Up And Bulk Your Chest.

Guys looking to increase the size of their upper chest muscle need to participate in a high-volume weight training routine that features exercises that specifically target that area. The upper chest muscle is the clavicular head of the pectoralis major. High-volume workouts consists of multiple exercises that target the upper chest, with each exercise being completed for multiple sets of a relatively higher number of repetitions. After high-volume workouts, men’s chest muscles will be overloaded and damaged. It’s this damage that stimulates the muscle to increase in size as it’s healing.

Items you will need

• Dumbbells

Step 1

Complete your upper chest workout two days per week with two days of rest in between each training session. For example, an appropriate training schedule is Tuesdays and Fridays. This allows your chest an adequate amount of time to fully recover from your high-volume workouts.

Step 2

Complete each upper chest exercise at a volume of three to six sets of six to 12 repetitions each, as recommended by Dr. Helen M. Binkley of the National Strength and Conditioning Association for promoting muscle building. Rest 30 to 90 seconds between each set and exercise.

Step 3

Include incline chest press in each workout, as ExRx.net notes that it primarily develops your upper chest, or the clavicular head of your pectoralis major muscle. Sit and lie back on an incline bench. Hold a pair of dumbbells at your shoulders to the sides of your chest and your elbows directly under each weight. Push the dumbbells up toward the ceiling until your elbows are fully extended, and then lower them back down to starting position.

Step 4

Perform decline pushups during each workout. Get into a pushup position with your hands on the floor positioned slightly wider than your shoulders and fingers pointed straight ahead. Place your feet atop a bench of step so that your body is tilted slightly downwards. Lower your body down towards the floor by bending your elbows and allowing them to flare out to the sides. Continue until your elbows bend to about 90 degrees and then extend them so that you return to starting position.

Step 5

Incline chest flyes also target the upper chest. Sit and lie back on an incline bench. Hold a pair of dumbbells over your chest with your arms fully extended up towards the ceiling and palms facing each other. Open your arms out to the side, allowing your elbows to bend just slightly. Continue down until you feel a stretch in your shoulders and then bring the dumbbells back to center again.