Fill in Your Upper Chest with This Novel Exercise

January 16, 2024 | John Paul Catanzaro

muscular upper chest

Achieving a well-balanced and aesthetically pleasing chest can be a challenge, especially when it comes to targeting the often elusive inner part of the upper chest. Many individuals find themselves with a well-developed lower chest but struggle to fill in the gap in the inner upper area. If you’ve been tirelessly working to correct this imbalance, it might be time to rethink your chest workout strategy. In this article, we introduce a novel exercise that could be the key to unlocking gains in that stubborn area — the Incline Close-Neutral-Grip Cable Press.

Understanding the Upper Chest Challenge

The upper chest, particularly the inner portion, tends to be a problematic area for many fitness enthusiasts. Despite rigorous training and dedication, the development of this region often lags behind, leading to an aesthetic imbalance. The challenge lies in finding exercises that effectively isolate and engage the inner upper chest.

The Imbalance Fix

To address this common issue, consider adjusting your workout routine to prioritize upper chest development. Reduce the amount of lower chest work and emphasize various incline presses and flyes instead. These exercises target the upper chest and contribute to structural balance.

Enter the Incline Close-Neutral-Grip Cable Press

One exercise that stands out in this quest for upper chest gains is the Incline Close-Neutral-Grip Cable Press. This movement not only adds diversity to your routine but also provides a unique angle to focus on the inner part of the upper chest. The close-neutral grip emphasizes the target area and the cable maintains constant tension throughout the movement, allowing for a more effective contraction and engagement.

How to Perform the Incline Close-Neutral-Grip Cable Press

1. Set up an incline bench at a 45-degree angle.

2. Attach a double D (triangle) handle to a low pulley.

3. Sit on the incline bench and grab the handle with a close-neutral grip.

4. Start with the handle positioned in front of your chest.

5. Press the handle diagonally upward staying in line with your upper body. The cable should pass right in front of your face as you press upward.

6. Pause at the top and then control the movement back down to the start position.

Incorporating the Incline Close-Neutral-Grip Cable Press

To reap the benefits of this exercise, include it in your chest workout routine, especially on days dedicated to upper chest training. Start with a moderate weight to ensure proper form and gradually increase as your strength improves.

For those struggling to fill in the gap in the inner upper chest, the Incline Close-Neutral-Grip Cable Press could be the missing piece to the puzzle. By incorporating this exercise into your routine and emphasizing upper chest work, you’ll be on your way to achieving a more balanced and aesthetically pleasing chest.

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