Name: Playbook - Gareth Sapstead MSc CSCS - Upper Chest Focused “Push”
Uploaded: 2024-02-14T12:39:25.971Z
Duration: 60 min
Description: Upper Chest Focused “Push”

This workout does what it says on the tin. Upper chest focused “push” workout to build a more complete set up pecs and that “peekaboo” upper chest line. You’ll finish with a little shoulders and triceps isolation at the end.

2-4 warm-up sets where you gradually build the weight up to your top sets, followed by 4 sets of 7-9 reps. 

Leave 2-3 reps in reserve at the end of each set. Fix shoulder blades back, engage lats (imagine bending the bar in an inverted “U” as you lift). Take 2 seconds to lower down and do not bounce the bar off your chest.

45 Degree Incline BB Bench Press

Use a very shallow incline. You’ll be using an underhand grip at the bottom where as you press you’ll transition into a palms down grip at the top.

Research shows more upper pec recruitment when chest pressing with an underhand grip, even on a flat bench. You only need to use a very shallow incline here. Don’t try to be a hero… start with a lighter weight than you think.

Low Incline DB Key Press

Set the cables low. Maintain a slight angle in your elbows throughout. Your arms will travel up at an angle from wide to narrow finishing about level with your nose. Squeeze pecs hard at the top.

Low to High Cable Flye

If no rings or TRX then go with bodyweight push-ups. Or even better, use two dumbbells or plates on the floor with your hands on them for extra range of motion.

Remember; Push-ups are “moving” planks. Keep your abs engaged though out.

TRX/Ring Push-Up

Side to front, then front to overhead (3 phases). Then reverse it (3 phases). Start with a lighter weight than you might think and focus on tension through your delts.

One rep is all the way up then down again (all 6 phases).

6-Way Lateral Raises

You want around a 45-60 degree incline. If the bench does not allow the dumbbells to go fully over your head then stand up so you’re higher up the bench (as shown in the video)

Keep your elbows back and do not lose tension at the top. The twist of the dumbbells is optional. Use a hammer grip throughout or if you feel it better then twist to a palms-down grip at the top of the extension.

Chase the tension/sensation, not the weight.