Chest Exercises

Build A Bigger Upper Chest

Think outside the chest training box to hit your upper pecs hard.

Build A Bigger Upper Chest

Dumbbell Pullover

Traditionally, dumbbell pullovers have been used by trainees in the hopes of expanding the rib cage in order to develop a “deeper,” more “barrel-like” chest. While it is questionable as to whether pullovers can have any significant effect on the size of your ribcage, it is a certainty that they can help you thicken your upper pecs! You must utilize precise technique when performing pullovers, or you will end up receiving more lat and teres stimulation than upper pec stimulation.

- Lie down on your upper back, perpendicular to a flat bench. Your legs should be bent, and your hips held low throughout the set.
- Hold a dumbbell firmly in your palms by the upper, inner weight plate. Your arms should be slightly bent, and the dumbbell held over your chest to start.
- Slowly lower the dumbbell back and down behind your head until the point that you feel a good stretch in your chest. Make sure the dumbbell follows a path back and down behind your head, and not back and away from your head or you will   work your lats harder than your chest.
- At the point you feel a stretch, focus on contracting your pecs and using only chest power to return the dumbbell to the starting position. Once the weight is back over your chest, flex your pecs hard before initiating the next rep.
- Pullovers can be worked heavy, but in order to do so, you may need someone to hold your knees down so that you can keep your body in the proper position while lowering the weight. Stick with a weight that will allow you to maintain good form for 8 -12 reps. 

Lower Pulley Cable Crossovers

Cable crossovers using the upper pulleys, basically work the lower and inner pecs. However, by using the lower pulleys, and the correct “plane of motion,” you can really torch the upper “shelf” of the chest.

- Take hold of the two lower pulleys and position yourself in the center of the cable crossover machine.
- Stand up straight with your chest held up high. There should be a slight bend in your arms and the pulley handles should be at about waist level.
- Before you even begin the movement you should feel the tension of a stretch in your chest. Using pec strength only, pull the handles up and together so that they actually meet at arms length out in front of your face.
- Squeeze the pecs hard for a count of one, and then slowly return to the starting position. I recommend sets in the range of 12-15 reps for this movement.


Eric Broser is a lifetime Drug Free­ Pro Bodybuilder and has been involved in the health and­ fitness industry in just about every facet for ­over 24 years. He has penned over 200 articles on training/supplements/nutrition, and has authored four books on the subject of rapid and effective physique transformation. Eric is the pioneer of the world-renown POWER, REP RANGE, SHOCK training method and is one of the most sought after­ personal trainers/contest preparation coaches in the field by athletes, bodybuilders and members of the entertainment industry

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