Build a bigger chest – from upper to lower and everywhere in between!
One of the most common workout questions out there is how to target your upper chest (or inner, outer, and lower for that matter). Guys want to know if there is a specific chest exercise that would allow them to get a bigger upper chest, faster, if done in their workouts.
Unfortunately, there are quite a few myths and broscience arguments made to support whether or not this is true. Getting to the bottom of the topic and getting you the right answer is the focus of this chest training video.
Here I show you that there are absolutely two separate areas of the pec major muscle…each with its own nerve innervation. There are sternal and clavicular areas. Contraction of the pecs or chest occurs as an “all or none” phenomenon, meaning that you cannot just contract the lower, outer, upper, or inner chest. That said, with contraction you do have control of the intensity of the squeeze. This is affected by the number of motor units and muscle fibers that are recruited during the contraction.
The upper chest fibers are at a greater mechanical advantage to work when the flexion of the shoulder passes 90 degrees and is combined with horizontal adduction and internal rotation of the shoulder. That means, in order to get a bigger upper chest you want to be sure to include chest exercises that put your arm in this position.
It is true that you can influence the degree of upper pec or chest growth by using the correct chest exercises in your workouts.
For more information on how to build a bigger chest, make sure you head to and get the 90 day workout program for men – ATHLEANX. Pro athlete trainer and sports medicine expert Jeff Cavaliere takes you through his favorite chest building routines and exercises.
For other upper chest exercise variations and workouts you can do at home or in a gym, along with nutrition and supplement videos be sure to subscribe to our channel here on youtube at
39 comments
his video are good and very helpful. .keep it on …
i came here from 2017…
omg that drawing of the chest killed me lmao the nipple hahaha
That Nipple though!!!
the only natty
it's hilaroius to see jeff here and now, the energy in front of the camera is so different xd
atlhlene x what is the best sequence to train muscle in to minimize time and maximize gains?
It looks like he’s wearing a tiny pink T-shirt in the photo for this video s’funny.
Thank you for a practical explanation of a subject typically colored with emotions and mythology. VERY easy to understand and extremely useful!
Take a shot every time he says pec
I workout hard on my shoulder .I also get tension on then but not that much gain I get that I want. Tell something
watching in 2018
Excellent video Jeff! Thanks for pointing that out on how to assist the anterior delt and prevent injury. Love this channel. .
This was the "boring" Jeff that even he has mentioned. Now days he sounds so much better.
If Jeff ate allot of cookies…how would we be able to see the clarity of his message? Thanks Jeff.
Great video!!
That drawing looks like a ripped belly chunk!
Thank you! I've always wondered how to develop my upper chest. Most of my development would show in the lower portion. This video is easily understood and extremely informative!
Great video! very helpful
i could see my collar bone so i think that muscle could fill it up so pls teach me how to train my chest
Jeff you are priceless. I've been hitting my chest for over 30 years and never built my upper chest until I ran into your videos. My results have been amazing thanks to you. In return I tell everybody I can about your videos when they want to get better results on their bodies. I appreciate you taking the time by giving experienced advice and being the part that makes it easy for one to trust because you are a perfect picture of fitness.
I have chest the same as you with a gap on the upper chest
Its genetics right? And it wont be able to fill the gap?
Yep…but where's the rest? I feel like I needed directions and was only told how to start the engine…lol!
In the course of training so far, all I could learn is that you need a big chest for a big upper chest. Some people genuinely have more mass in the upper part like me while lag in that lower definition, whereas some have the reverse way around. Some on the other hand have a full all around chest even without lifting. A lot of genetics play a big role here. Speaking about the video, I have tried this thing with cables and dumbbells standing with arched back. It feels amazing in the upper inner part. But I still believe that the hypertrophy will still occur much overall. You see the upper chest complaints do not come often from much mascullar dudes. I believe keep growing chest until you get those upper, inner, lower, outer and a fuller chest. Some people will succeed soon some will take time. It’s only about trying different things and trying consistently.
Thats exactly what I have, Jeff literally has an answer to everything!
Bro sometimes I need quick answers
I was having trouble getting my pecs until I watched this video. word.
I'm a lady and my collarbones are too prominent, pls help me out
this is exactly what I needed!!!! omg my clavicular chest muscle has not been firing for years
I had a bone fracture on my left collarbone 4 years ago. Today, I work out 3 times a week, and doing regular push-ups and pull-ups is sort of uncomfortable for my left side. Any tips on how I can sort of still work on that area without damaging it further? Thanks.
Thought it was all about muscle insertion?
You just saved my shoulders, god bless you
Just seeing this really shows how much Jeff grew.
Both as a person, and as in the channel.
Keep up the great work Jeff.
just bench press
V.nice sir….pl.lower chest exercise
ALLER LES MILLE POUSSE ROUGE ALLER LES GENT
The nipple is not in the middle of the pec Jeff, I thought you were a professional! Lol
I have problem of upper chest come forward🤒and i feel worried
Lwada Ka sarkar ☺️😂