Name: 上胸解決方案（讓PECS更豐滿！）。 (The UPPER Chest Solution (GET FULLER PECS!))
Uploaded: 2021-01-14T07:34:29.000Z
Duration: 13 min 18 s
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We've hit the outer chest, we've hit the lower chest, and today we're hitting the

More than any other opportunity here, you're going to have a great chance to get at this

area because our anatomy is going to favor that.

What I'm talking about is, when it comes to the upper chest – we break out the muscle

markers here, guys, to put the science back in strength, and we're also breaking Jesse

out a little bit, to show off some new gains.

You can see that the clavicular portion of the chest comes off the clavicle and runs

Separate than the rest of the chest itself.

It actually separately innervated that allows us to actually target this area a little bit

But what we really want to do, as always, is follow the fibers.

What that means is, if we can take our arm and move it in the direction that the fibers

run, at the same oblique angle, then we know that we can hit this upper chest a lot more.

That means we can take a strategic approach to the exercises that we do.

Look, even if you look at the incline bench-press you can see that it's following the fibers.

It's taking the arm through that range of motion.

If you're not sure, if you think you're pressing at an oblique angle, or if you're

pressing straight overhead, when you sit up – if you've kept your arm in the same

position – you can see that it ends in that same position that you would if you followed

So, we can do that with more than an incline bench-press.

I've got a lot of others for you here, including bodyweight options, that are going to allow

you to really hit this area hard, once and for all.

First up is actually a variation of an exercise that I've covered for you on this channel

You can see when we do this exercise we're, yes, following the fibers.

Moving in that preferred movement pattern.

But we can actually take this and make it one step better because we can do this two

arms at a time with a cable setup like you see me doing here.

Now, this is actually taking advantage of a PNF movement pattern.

A principle based in physical therapy that allows our bodies to move as it's neurologically

Which is good news when you're trying to get better recruitment of these upper chest

So, what we do is have our arms out at our sides, a little bit away from the body, and

as we pull up we're getting that mimic of that movement pattern, but also we have the

opportunity to cross the arms at the top, get the adduction we need to get a full chest

contraction, and make this a great exercise.

You'll see as Jesse's doing this exercise here, the one thing you really want to focus

on is, as you come up and pull your arms across, into that adduction you don't want to let

You want to simultaneously stick the chest out as you cross, and go for that really good

Next up we can put an advanced twist on a classical exercise that's known more for

You can see as Jesse's doing it here, this dip is effectively targeting the lower pecs.

Because it's following the fibers, once again, hitting that abdominal head here, as

we've talked about before, in our lower chest solution video, which is this video

If you haven't seen it, guys, I will do you a favor and link it for you at the end

But we know that we can go the opposite direction.

There is a way to do a dip, but to get those arms up in that preferred position, following

You can see as I back myself into a wall here and walk my feet up the crucial thing is keeping

Now as I get into this position I try to mimic a dip holding onto those dumbbells so I have

the same feeling in neutral position on my wrists to come down every, single rep, and

Again, this is not easy, but as you come around the front you can see I'm really trying

If you could, if you have the ability to roll the dumbbells ever so slightly toward each

other to get a little more of that adduction that you can't do on a stationary dip station

The fact is, this is definitely a tough exercise option here when it comes to training your

But if you're up for the challenge it's definitely worth it.

Sticking with the bodyweight options we actually have another exercise that's slightly easier,

but no less effective when it comes to hitting that upper chest.

The key here is the initial position of the arms.

You want them, not vertically, right beneath your chest, but out in front of you a little

As I go down into each rep the idea is when I push my body back up it's not just up,

but it's up and back so I'm following the direction of those arms and allowing my

chest – my upper chest in particular – to work here.

I actually try, as I press up, to not just push, but actually squeeze.

So I'm trying to visualize squeezing my biceps together to get an intense contraction

here, a little bit of that feel of the adduction as I press away.

If this is a little bit too difficult for you, you can do it with a little bit of a

shortened position here by just hiking your butt in the air as Jesse's doing, and just

doing a pike pushup, or an incline pushup.

Again, with the arms positioned a little bit in front of your body it's going to allow

you to target more of that upper chest here.

The next one here is one I actually love.

It's not just for the versatility of it because you could just do it with a single

band, but also because you're actually getting the contraction on that upper chest, coming

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上胸解決方案（讓PECS更豐滿！）。 (The UPPER Chest Solution (GET FULLER PECS!))

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