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Upper Chest Workout

Pec Blast: Upper Chest Workout

Chad Demchik

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IFBB Pro Chad Demchik helps you target your upper pectorals to build fuller looking pecs in this upper chest workout.

You will perform this for 8 weeks. There will be the first 4 weeks and then the last 4 weeks. This will help stimulate growth and size in the upper chest.

Weeks 1-4

Exercise One

Dumbbell Incline press: 4 sets of 10 reps
You will adjust to lowest incline on bench. Decrease weight 5-10% each set. Full range of motion! 2min break.

Exercise Two

Barbell Incline Press: 3 sets of 12 reps
The tempo will be 3 seconds down 1 second up. Now you will need to reduce the weight you would usually use for 12 reps because the tempo will make it more difficult. I would drop 20 5o 25% of usual weight used. 90 seconds rest between sets.

Exercise Three

Unilateral Flat Dumbbell Press: 3 sets of 8 reps
Unilateral means one arm at a time. 90 seconds rest between sets. The tempo will be 2:1:2; 2 seconds going down, 2 seconds up and one second hold.

Exercise Four

Incline cable butterfly curl on incline bench: 3 sets of 12 reps
(superset with)
Decline Pushups:
Until Failure

No break between the two exercises, rest 1-2 minutes after each superset.

Weeks 4-8

Exercise One

Dumbbell Incline press: 4 sets of 10 reps
Same as weeks 1-4, but after finish your last set and do a drop set. Reduce weight by 50% and go till exhaustion.

Exercise Two

Barbell Incline Press: 3 sets of 12, 10, 8 reps
You will increase weight 5- 10%, but you will pyramid down with same rest and tempo. 90 seconds rest between sets.

Exercise Three

Unilateral Flat Dumbbell Press: 3 sets of 8 reps
Same as weeks 1-4, but increase weight by 5%. 90 seconds rest between sets.

Exercise Four

Incline cable butterfly curl on incline bench: Until failure
(superset with)
Decline Pushups:
Until Failure

Use the same weight as weeks 1-4, instead of 12 reps go until complete failure and go directly into pushups. No break between the two exercises, rest 3 minutes after the superset. Repeat one more time.

Use this program for the full 8 weeks to build a thicker upper chest!

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