Great & Quick Chest Exercises that Works Out Your Upper Pecs

Want to blast your chest? Try the cable cross. It completely stretches your pecs to build deep rooted muscle. The rule with the cable cross is if you keep the pulleys as high as they can go, that works out your upper pecs while positioning the pulleys near the floor and lifting upward will work your lower pecs.

Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. The flat, thick pec major originates in a broad sweep along the anterior surface of the clavicle, down the sternum, and from the cartilage of the ribs. It inserts into a much smaller area, the intertubular groove at the top of the humerus (upper arm).

The narrow, triangular pec minor originates from the upper and outer surfaces of three ribs and inserts into the coracoid process, a bony protrusion next to the shoulder joint.

The pec major is responsible for a number of actions involving the humerus, such as lifting the arm from the side (adduction), from the front (flexion), or turning it in an arm-wrestling motion (internal rotation). The pec minor has one major function, which is to stabilize the scapula.

The most popular exercises to add resistance to these basic movements include the bench press, dumbbell press, dumbbell flye, cable crossover, and the push-up. But they're by no means the only options. Let's take chest training a step farther and look at more advanced techniques to shock your muscles into growth.

Here’s a great quick chest work out (Perform three sets with 12-15 reps each):

Upper Cable Cross

Lower Cable Cross

Butterfly Machine

Barbell Bench Press – Medium Grip

Push-Ups With Feet on an Exercise Ball (For this one, do three sets of 25-50 each, depending on your strength).

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