The UPPER Chest Solution (GET FULLER PECS!)

  • Published: 01 April 2018
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    The upper chest is an area that a lot of guys struggle to develop. In this video, I’m going to show you how to get fuller pecs by putting the science back in 8 exercises for the upper chest. If you adhere to the principle of following the fibers, you will see how it is possible to add muscle to the upper portion of your chest much more quickly.

    It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle.

    If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction.

    We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction.

    The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more.

    The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement.

    Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function.

    For more videos on the best upper chest exercises and chest workouts to build bigger pecs, be sure to subscribe to our channel here on RUclip at
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Comments • 1 446

    ATHLEAN-X™   9 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Dallyn Buttars
      Dallyn Buttars  5 months back

      Jesse getting those gains!! Keep it up bro!

  • Craig Reiling
    Craig Reiling  6 days back

    love the muscle markers to show which way the fibers go...

    • KarimKiss
      KarimKiss  6 days back

      Great tutorial, i already got gains in the upper chest since i follow these exercises, after years of trying!

      • Steve Gibson
        Steve Gibson  1 weeks back

        nice 1

        • Kevin
          Kevin  2 weeks back


          • Franck Bellet
            Franck Bellet  3 weeks back

            WoW, such inventive yet simple exercises just blew my mind, Jeff... I’m so glad it’s chest day!

            • Peto Petteri
              Peto Petteri  3 weeks back

              Once again, Jesse was not listening...

              • Michael Edwards
                Michael Edwards  3 weeks back

                I wish professionals would just put on a shirt and stop playing into a stereotype.

                • EazyPeazyTV
                  EazyPeazyTV  3 weeks back

                  I bet the 546 people that didn't like this have man boobs!

                  • J Leo
                    J Leo  3 weeks back

                    Markers rule!

                    • Patrick Henderson
                      Patrick Henderson  4 weeks back

                      When Jeff is in the gym the staff ask him for help

                      • Muhammad Usman Mahmood
                        Muhammad Usman Mahmood  4 weeks back

                        @ATHLEAN-X, Lean back, at 8:37, can we take the support of bench to lean back? i.e. I am thinking its not heavy on the back then?

                        • ajit thakali
                          ajit thakali  4 weeks back

                          straight bar dips seems effective ?

                          • 曼查狂人
                            曼查狂人  1 months back

                            Thank you jeff, this are very great advices

                            • Jeff the killer
                              Jeff the killer  1 months back

                              What about the decline push-up?

                              • Jeffery Allen Seville
                                Jeffery Allen Seville  1 months back

                                Incline push ups would work upper chest more, decline would be a waste of time unless your pushing beyond failure.

                            • Mystery47
                              Mystery47  2 months back

                              I don't understand why NO ONE talks about extending the shoulders forward after straightening the arms in a bench or incline or standing press. It seems as THAT motion is what most directly is affected by the upper chest muscles.

                              • Paul P
                                Paul P  2 months back

                                Cool!!! I came here specifically looking for exercise to target the clavicular area....didn't disappoint!!

                                • Jeremy Williams
                                  Jeremy Williams  2 months back

                                  Wow I am truely stunned how he knows so much about the anatomy of the human body with bodybuilding

                                  • Jeremy Williams
                                    Jeremy Williams  1 months back

                                    @Naty thanks for letting me know

                                  • Naty
                                    Naty  1 months back

                                    He’s a physical therapist 😁

                                • Rodge Mulang
                                  Rodge Mulang  2 months back

                                  Jeff how old are you?

                                  • jj Rambo
                                    jj Rambo  2 months back

                                    As per usual A1 👍👍👍

                                    • 【☯】ɈẨƇƘ【♞】

                                      What about Single dumbell (squeeze them with arm/hands) incline bench press?

                                      • Phil The Logician
                                        Phil The Logician  2 months back

                                        *Yeeeeeeaaaaaaaa I'll stick with my incline dumbbells.*

                                        • metalpreist1
                                          metalpreist1  3 months back

                                          Awesome stretch and you feel it immediately

                                          • Dwaipayan Datta Roy
                                            Dwaipayan Datta Roy  3 months back

                                            Yah take me there

                                            • MrWearenotallequal
                                              MrWearenotallequal  3 months back

                                              I have a weak upper chest. I think it makes my posture bad

                                              • OldSchool Gaming
                                                OldSchool Gaming  3 months back

                                                Typical Jesse.... ; ) Great video guys.

                                                • Sim Won
                                                  Sim Won  3 months back

                                                  I just noticed that Jeff says "okey" instead of "okay"....that's pretty rare or is it just me?

                                                  • snap foollaws
                                                    snap foollaws  3 months back

                                                    As usual, athlean x with so much info that actually doesn't help but just makes things even more complicated.

                                                    • amir khalid
                                                      amir khalid  3 months back

                                                      Hello Jeff, what’s the machine’s brand ( the cable machine) that u r using for the first exercise?

                                                      • Janet Perry
                                                        Janet Perry  3 months back

                                                        Hi Jeff, I saw a video where you were doing a crossover cable fly. It’s rare to see this done anymore in the gym. Does the pec actually have the most contraction by crossing the hands? Thanks

                                                        • Eagle One
                                                          Eagle One  3 months back

                                                          Amazing!! 👏👏 I workout at home with my bands and still have a bunch of options. Thanks Jeff

                                                          • Luke Vairin
                                                            Luke Vairin  3 months back

                                                            4:09 How to get her attention at the gym

                                                            • Troy Lee
                                                              Troy Lee  3 months back

                                                              The gym I go to I wish they had a landmine looks like an awesome exercise.

                                                              • Photoguy360
                                                                Photoguy360  3 months back

                                                                These were great exercises.

                                                                • David Brinker
                                                                  David Brinker  3 months back

                                                                  Jeff you're working miracles w/ Jesse... 😎

                                                                  • Alessio Zobele
                                                                    Alessio Zobele  4 months back

                                                                    I don’t have that cable machine in my gym and this is a gym in Austria

                                                                    • Frost Byte
                                                                      Frost Byte  3 months back

                                                                      You can just use the normal one, it has the same effect

                                                                  • Fanta Orange
                                                                    Fanta Orange  4 months back

                                                                    3.28 OK that's just stupid. Why do that when you can do incline bench

                                                                    • Daniel Burke
                                                                      Daniel Burke  4 months back

                                                                      Walked into the gym with no shirt on and some markers. Was asked to leave

                                                                      • munther alhafiz
                                                                        munther alhafiz  4 months back

                                                                        Jessie need to shave his armpit

                                                                        • Joshua Dance
                                                                          Joshua Dance  4 months back

                                                                          Does sunrise sunset rise harm to the shoulder? Seems similar to the fly

                                                                          • Joaquin Kurtz
                                                                            Joaquin Kurtz  4 months back

                                                                            491 dislikes I know that there are 491 non gaining non working out non following fibers non science wusses!!!!!

                                                                            • Josh Neufeld
                                                                              Josh Neufeld  4 months back

                                                                              Muscle markers 👍🏻

                                                                              • Rockstarr469
                                                                                Rockstarr469  4 months back

                                                                                Can you do the first movement standing with low pulleys?

                                                                                • fun incredibly dope bold stuff

                                                                                  Thanks for the body weight 💪💪💪💪💪

                                                                                  • Christopher Valencia
                                                                                    Christopher Valencia  4 months back

                                                                                    Keep helping us, thank you!

                                                                                    • Dani Berbery
                                                                                      Dani Berbery  4 months back

                                                                                      Jesse is now also shirtless

                                                                                      • Vegeta Saijan
                                                                                        Vegeta Saijan  4 months back

                                                                                        Exercise #5 -> Exactly what i was looking for.
                                                                                        The Camera angle makes it a bit difficult to see your position, specific your stance. i´m going to try this, i really hope my delts dont take over the movement. This will probably need a bit practice.

                                                                                        • MIKE GEORGES
                                                                                          MIKE GEORGES  4 months back

                                                                                          JESUS LOVES YOU