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  1. #1
    Registered User greenleaf's Avatar
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    How to work upper chest with flat bench?

    I only have a flat bench and some dumbbells in my home gym. How do I work the upper chest without an incline bench? Thanks!
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  2. #2
    Registered User lowandslow's Avatar
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    Flat bench alone will work your upper chest quite well. If you are real concerned about it you could put something under one end of the bench to get an incline, but make sure whatever you come up with is very stable.
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    Banned PeteCraig's Avatar
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    Originally Posted by lowandslow View Post
    Flat bench alone will work your upper chest quite well. If you are real concerned about it you could put something under one end of the bench to get an incline, but make sure whatever you come up with is very stable.
    agreed.

    if u have 45lb plates wack them under the bench
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    Banned Tyciol's Avatar
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    Well, people arch (extend) their backs on a flat bench to make it more like a decline bench, so doing the opposite (flexing, like doing a crunch) would do the same for upper chest.

    But it'd be pretty hard at higher weights and less stable and probably dangerous or something. Still I like picturing it.
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    Registered User rugbyman12's Avatar
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    Its dangerous even with a spotter, but when lowering the bar, lower it to your neck and this will stimulate the upper fibres to a greater degree.

    But IMO you want to get an incline bench, it would save a lot of hassle.
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by greenleaf View Post
    I only have a flat bench and some dumbbells in my home gym. How do I work the upper chest without an incline bench? Thanks!
    Use a more narrow grip..

    Close grip BPs and Reverse grip BPs also work the upper pecs.
    CSCS, ACSM cPT.
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    Registered User labradarep's Avatar
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    Thumbs up

    Originally Posted by Defiant1 View Post
    Use a more narrow grip..

    Close grip BPs and Reverse grip BPs also work the upper pecs.
    X2. Bang on advice.
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  8. #8
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    Originally Posted by Tyciol View Post
    Well, people arch (extend) their backs on a flat bench to make it more like a decline bench, so doing the opposite (flexing, like doing a crunch) would do the same for upper chest.

    But it'd be pretty hard at higher weights and less stable and probably dangerous or something. Still I like picturing it.
    ...i always yell at those people that keep their head off the bench(the one's i know anyway) while they do it...i mean, we do have incline benches right behind the flat benches lol.

    Originally Posted by Defiant1 View Post
    Use a more narrow grip..

    Close grip BPs and Reverse grip BPs also work the upper pecs.
    also dangerous without a spotter lol.
    --I'm afraid of what I don't believe in--
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  9. #9
    Bulk it and HULK it hulkinout's Avatar
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    Originally Posted by rugbyman12 View Post
    Its dangerous even with a spotter, but when lowering the bar, lower it to your neck and this will stimulate the upper fibres to a greater degree.
    x2. Flat bench to neck.
    Keep on hulkin'.

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  10. #10
    Fears Chuck Norris JimmyChitwood's Avatar
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    Don't forget flyes, too. I always felt that dumbbell pullovers stimulated my upper chest, too. I keep a good inward squeeze through the movement as though I'm trying to crush the dumbbell head, and hold it back there till I feel the stretch. There are other moves that will recruit upper chest, too, if you don't have an incline bench. Even DB shoulder presses can bring in upper chest especially if you puff out the chest and bring the DBs up over the front of the head (as opposed to behind the neck). Also, try pushups and weighted pushups with your feet up on your flat bench. Through the move, keep squeezing inward to keep max tension on the chest, as though you're trying to slide your hands together (but don't of course - keep semi-wide hand placement). This is a good way to work the upper chest with a flat bench.
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