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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01-24-2008, 10:36 PM #1
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01-24-2008, 10:47 PM #2
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01-24-2008, 11:59 PM #3
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01-25-2008, 04:54 AM #4
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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01-25-2008, 05:13 AM #5
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01-25-2008, 05:49 AM #6
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01-25-2008, 07:41 AM #7
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01-25-2008, 08:05 AM #8
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01-25-2008, 08:06 AM #9
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01-25-2008, 11:06 AM #10
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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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