Dont forgot about your upper chest

 

https://mirafit.co.uk/blog/best-exercises-for-upper-middle-and-lower-chest/

Do you ever see a guy in the gym with a really popped-out chest? It almost looks like his chest is popping out of his body. Having problems developing your chest? One of the main reasons is the lack of upper chest movements. 

Most chest exercises target your lower and middle sections. The upper chest is almost forgotten about, and most machines or casual exercises you see just train the lower and middle. I am here to show you a few exercises to help you develop a more fulfilled chest.

My personal favoriteI would be an incline bench on a smith machine. It's the same as a regular bench movement except you move the bench upward, making it inclined. You can do the same thing with the dumbbell bench press or incline fly. These exercises will help complete a better balance in your chest. 

One mistake that I see a lot of people making is rushing this movement. They will proceed to unrack the weight and just let it fall downward and push as fast as they can. You might think that is good because you can push the weight really well. Take a step back, what the point of that, that's ego lifting. It's not about how fast you can press the weight that's not gonna help you grow. The more you contract the weight, the better results you're going to get.

https://fitnessvolt.com/incline-reverse-grip-barbell-bench-press/

Think of doing this exercise like holding more weight than it is, and if you drop it too fast, it will crush you. Bring it down slowly and let it sink into your chest, then proceed to use your strength to push it up. Having bad form or doing an excessive workout could lead to a lot of things, including not making any progress or, worse, badly injuring yourself because you did not listen to me.

Mind-muscle connection is going to come into play here; you need to be squeezing your time just thinking about what part you are trying to develop. If you feel it all in your arms, you are doing it wrong.

Here is one of my favorite videos that shows how to correctly do this exercise. HazzyTrainer demonstrates how to hold the bar and has a good range of motion, like I previously said. I also got inspiration from Ben Sag, who does a great job showing how slow you should be going, really focusing on contracting your muscles.

 

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