For many people, the goal of working out is to build massive and sculpted pecs. However, in practice, not everyone manages to achieve the desired results. In this article I will tell you about the most effective techniques and exercises for the upper chest, which will help you to work it completely. Here are some examples of the most effective exercises:
PECTORALIS MUSCLES
The pectoral muscles are large muscles that cover the chest from the front. They are represented by the large and small pectoral muscles.
The large pectoral muscle, in turn, consists of three parts: upper, lower and middle.
The small pectoral muscle is located below the large pectoral muscle. Its function is to rotate the shoulder around a vertical axis and lift the shoulder up and out to the sides.

Arm curls (butterfly)
Target muscles: Large pectoral muscle (especially the inner part), anterior delts, small pectoral muscle.
- As you exhale, bring the handles of the machine together in front of you, tensing the pectoral muscles.
- At the end point, hold for 1-2 seconds to maximize the contraction of the pectoral muscles.
- As you inhale, slowly bring your arms back to the starting position, controlling the movement.

Bench press on a horizontal bench
Target muscles: Large pectoral muscle (main load), triceps, front delts. Stabilizers are also included in the work: the broadest muscles of the back, cortex and leg muscles.
- As you inhale, slowly lower the barbell to the middle of your chest, controlling the movement.
- Keep your elbows at about a 45-degree angle to your body (don't press them too close to your body or spread them too wide).
- Touch the barbell to your chest (or stop 1-2 cm away from it if you are using heavy weights).
- As you exhale, push the bar upward, fully straightening your arms.

Dumbbell bench press
Target muscles: Large pectoral muscle (emphasis on stretch and form), anterior serratus muscles.
- Lie on a bench, holding dumbbells over your chest with your elbows slightly bent.
- Slowly spread your arms apart, feeling the stretch in your chest.
- Bring the dumbbells back to the starting position, tensing your pectoral muscles.
- Tip: Do not lower the dumbbells too low to avoid overloading the shoulder joints.
At the end of the workout, you can complete this set with simple push-ups, or push-ups on the bars. It is important to do them to failure to maximize the effectiveness of the workout. Have a good workout and be safe!