Getting a big upper chest will massively contribute to the overall look of your physique, as it is a muscle that is at the very upper line of the torso - That makes it stand out.

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​Troy Adashun


Chest anatomy

chest anatomy

The "Pectoralis major" also known as the "Chest" is a superficial muscle, located on the front of the upper torso.

It is made up of two main parts:

  1. 1
    Sternocostal head
  2. 2
    Clavicular head

Now, each of these parts was made for the sole purpose of providing force during muscular work under different angles.

The Sternal head of the pec major does a lot of the work under horizontal and decline movements.

The Clavicular head, also known as the upper chest, is more and more engaged during incline movements.

The actions of the pectoralis major are dependent on which parts of the muscle are activated. The fibers attaching at the clavicular head allow for the flexion of the humerus, seen as in lifting a glass for a toast. 1

Now, there are 3 mistakes that everyone, and I mean EVERYONE has done at one point, that hindered their upper pec development.

Let's have a look.

#1 Lifting too heavy

Yes, increasing the working weight on any given exercise will take you to the next level of development.

But increasing it TOO MUCH might just do the exact opposite.

Think about it, if you are ego-lifting and your exercise execution is bad, you will be taking away from the activation and overload of the working muscle group.

Remember that not all muscle groups are created equal.

In this case, less is more! 

Pick the exercises where you feel the most activation and go with a moderate weight, increased focus and time under tension.

#2 No adducting exercises

One of the BIGGEST mistakes in chest training is only doing pushing exercises during their chest workouts.

And while the chest musculature is one of the primary pushing muscle groups, that is not its only function.

Try for yourself, lift your arm to an angle above parallel and push forward and in, towards the midline of your torso. 

The action of getting the arm closer to the center of the body is called "Adduction".

Exercises that include adduction, such as flys, crossovers and even presses, where you push up and in, are of prime importance for the development of the clavicular head.

#3 you're not monitoring and adjusting

workout log

Whether you're losing weight or gaining muscle, monitoring your progress and adjusting the game plan is of prime importance.

There is a multitude of mobile applications that can help you track your progress, but mark my words when I say that writing it down yourself, on paper is the best way.

It appears that there is some psychological aspect that helps you stay consistent with logging and adjusting.

There are 4 things you can track in a workout:

  1. 1
    Intensity - This is the weight you use
  2. 2
    Volume - This represents the total amount of weight lifted
  3. 3
    Density - This represents the time it took you to complete your volume
  4. 4
    Rate of perceived exertion - How many reps did you have left in the tank? 

And so, based on those four, your goal should be to progressively increase the weight you use, bump up the number of sets and reps you do, while also decreasing total completion time.

To wrap it up...

Sculpting your body is a matter of proper stimulation, that will develop the body's physical properties and visual features.

Nevertheless, considering a more personalized approach to training is always a good choice.

We have created 3 Superhuman progress to help you cut your way through progress, in the fastest way humanly possible.

Take our specialized QUIZ to help you find out more about your current levels of fitness and what program you are compatible with, to maximize results.

What's Next? Check this Out

If you want to improve your knowledge about what working out actually is, check out our one-rep max calculator page.

On there, you will find an accurate calculator to determine your maximum strength capabilities.

Furthermore, we explain to you, how to use that calculation to your advantage.

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