Upper Chest

Instructions:

• Lie on an incline bench press.
• With your back flat on the bench, grip the barbell with palms facing up, about 8-12 inches wider than shoulder-width.
• Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
• Slowly lower the barbell to a 90 degree angle or until it touches your upper chest without going past a 90 degree angle.
• Your elbows should be pointed out while the rest of your body remains in position.
• Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.

Don'ts

• Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight.

CHEST: The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation. The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Your chest is helpful in contact sports that require a lot of pushing such as football and rugby.

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