CLINICAL KNOWLEDGE MAGAZINE
5 min read
Proper Exercises for the Upper Chest Region
Emilia Szymańska
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Diets Premium Medical Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 5 min |
| Diets Premium Medical Expert Emilia Szymańska | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
The chest is indisputably the most exercised muscle area. Everyone dreams of having a developed and powerful chest. A well-developed chest is a hallmark of a strong man. Where should one commence? The comprehension of anatomy is of immense significance. This knowledge can contribute to achieving satisfactory outcomes faster and more securely.
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Construction of the chest cage
The primary goal of most people participating in strength training programs is to develop an attractive body posture.. Important components of this appearance are clearly visible abdominal muscles, large shoulder muscles, and well-defined chest muscles that fill the space between the clavicles.. The major pectoral muscle is composed of two main sections: the sternocostal section (main section) and the clavicular section (smaller section).. In this article, we will focus on developing the upper section of the major pectoral muscle.. It is important to note that the pectoral muscle functions as a single unit and the aforementioned sections work together during primary functions such as shoulder extension and horizontal adduction, therefore it is not possible to train the upper chest separately from the rest of the pectoral muscle.. Once we understand the functions and anatomy of the muscle, we can adjust our training to engage the upper part of the pectoral muscle more by performing exercises that will target this area more intensely.. The upper section of the pectoral muscle is attached to the clavicle and the humerus bone.. It is responsible for horizontal adduction, however, it is more involved in shoulder flexion and rotation.. Therefore, if we want to develop this part of the muscle, we must consider these functions in our training.
Expansion of the range of motion in the shoulder joint
The bending of the shoulder joint is the same motion that is performed during the bench press exercise. There are various methods that allow for the expansion of this range. The most popular of these is the transition from a horizontal bench press to a positive impact bench press. This causes a change in the position of our shoulders above the chest chest, which when we leave the bar results in a greater bending in the shoulder joint. In this moment, the brachial tendons of the breast muscles move away and the muscles are more elongated than the upper body angle. According to studies, the best solution is to set the bench at a positive angle of 30-56 degrees.
Methods of utilizing rotation in the shoulder joint during cage training
Our arms, in addition to bending and straightening, pulling in and pushing away, are also capable of performing rotational movements. The main muscles responsible for rotational movements are the bicep muscles together with the joint capsule muscles. However, the chest muscle supports the movement of the inner rotation during the contraction phase. We know that by leading to maximum stretching, we can increase activity, therefore during training we must perform an external rotation. Such additional movements can be performed during isolated exercises, such as with tension or while pulling lines. The technique for performing this variation is shown in the following video. It is important to note that this exercise variation is intended for individuals with good control of their shoulder blades and without any disturbances in their biceps tendons, particularly tendinopathies.
Illustrative Training Exercises for Expanding the Pectoral Muscles
Based on the data gathered from muscular electromyography studies, we can propose several illustrative training schemes that can be employed to expand the upper portion of the pectoral muscles. It is, however, important to emphasize that such specific goals make sense only when our muscles are sufficiently developed, as applying such training without adequate preparation may not be effective.
Training session number 1
Day one - upper0 - exercises involving TRX/gymnastic rings, consisting of 3 sets of 12 repetitions at a speed of 4 0 1 0, 60 seconds., 1 - exercises on an inclined bench with a barbell in a narrow grip - 5 sets of 6 repetitions at a speed of 3 0 10, 90 seconds. Day two - upper1 - exercises on a flat bench with a barbell in an underhand grip - 4 sets of 8 repetitions at a speed of 3 0 1 0, 60 seconds., 2a - lateral exercises with external rotation - 4 sets of 12 repetitions at a speed of 4 0 1 0, 0 seconds., 2b - cable pulling exercises - 4 sets of 15 repetitions at a speed of 3 0 1 0, 90 seconds.
Training number two
Day I0 – outer rotation loops – 3 sets of 12 repetitions at a rate of 3 0 1 0, 60 seconds.., 1 – bench press – 5 sets of 5 repetitions at a pace of 2 0 1 0, 120 seconds.., 2 – pulling exercises with a neutral grip on a bench with a positive angle – 4 sets of 8 repetitions at a pace of 3 0 1 0, 90 seconds.., 3a – push-ups on the handles, open ramp – 6 sets at a pace of 3 0 1 0, 0 seconds.., 3b – push-ups with resistance band, ramp – 6 sets at a pace of 2 0 1 0, 90 seconds.. A very advanced method of combining three exercises into one group is presented by one of the greatest authorities in the field of strength training – Charles Poliquin.. 1a – pulling exercises with a neutral grip on a bench with a positive angle – 4 sets of 10 repetitions at a pace of 4 0 1 0, 15 seconds.., 1b – outer rotation loops of the arm – 4 sets of 12 repetitions at a pace of 3 0 1 0, 15 seconds.., 1c – pulling exercises with a neutral grip on a bench with a positive angle – 4 sets of 10 repetitions at a pace of 3 0 1 0, 180 seconds.
Emilia Szymańska
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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