Get more chest shredding exercises in the complete program
Guys always seek out chest exercises that allow them to target specific areas of their chest like the upper or inner pecs. Some would argue that it’s not possible to zero in on these areas of the chest or pectoralis muscle. I would agree that you cannot isolate a particularly area, but saying it’s impossible to influence one area over another is simply not true.
In this video, I show you how to influence growth in the upper and inner pecs using a single dumbbell. This chest exercise is one that you can easily do at home since you don’t need a lot of space or equipment to do it.
To perform this upper and inner chest exercise called the crossover shrug, simply grab a dumbbell and stand with it hanging in front of you. Begin by twisting your hand in, so your thumb points towards you, this will internally rotate your shoulder. From here, simultaneously lift the dumbbell up and across your chest as you shrug your shoulder. You should feel an intense squeeze in your pecs as you do this.
Slowly lower the dumbbell and repeat for 10-12 reps, making sure to hold the contraction of the pectorals on every rep. Again, you should see and feel the contribution of the different areas of the chest muscle as you perform this move.
The key to understanding what makes an effective chest exercise is how much of a complete contraction you can achieve by doing it. Wide grip bench presses for example do not involve enough horizontal adduction at the shoulder to make it the best exercise for building your chest (let alone your upper or inner chest).
For a complete workout program that will show you how to develop a complete, ripped muscular chest, be sure to head to and get the ATHLEAN-X Training System. I show you how top pro athletes build a massive chest by training like an athlete and ignoring the typical gym advice that simply isn’t true.
For a sample of this type of complete chest workout, be sure to check out this video listed on youtube –
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35 comments
I constantly hear popping in my shoulder when I do this exercise, but I need to work on this section of my chest. How can I fix this?
Dude you're awesome thank you for this vid. Literally everything I've been doing seems like its just working my lower chest or nothing at all lol did this 3 sets of ten my upper chest is on fire.
you are the one
Though I like you video and trust in your knowledge but you talk too much and I have to skip most of the time.
Could you find a way to make this work?
That's not a gym saying Edgar Allen Poe said that.
Has anyone watching these videos actually gone ahead and bought a workout program subscription from the athlean-x website? Is it worth it??
I know Jeff mentions on the website that there is a multitude of stuff such as diet plans that he's just not able to cram into his YouTube videos, but they seem to contain such a wealth of useful, FREE information I wonder if there is really too much more to be gained purchasing a plan? Any info is much appreciated! Thanks
2020?
all that for just one exercise???
Buddy you are the first trainer that gives honest guidance. Your videos are like revelations I swear. Keep up the good work!
I feel it more in my shoulders
my front delts hurt when I do this. what am i doing wrong? i understand a bit of stress on the traps due to the shrugs, but i don't understand the front delt thing.
wow…..u may have my respect!
i never even heard of that exercise, but it clearly works!
creeper aw man
People still doubt Jeff's techniques but all you have to do is look at the man! Every muscle in his body is popping! Truly total body fitness. Should be the only channel you watch for building strength and muscle!
I just tried this exercise and now my upper and inner chest are burning.
🔥
These are ultra legit. Powerhouse for chest builder.
The only time internal rotation is okay
My chest looks like absolute shit. Luckily I’m just starting back up so only progress from here . I’ll give this a try!
he shows how to perform the exercise in 4:45
Hmm this just hit my upper traps
Anyone here in 2021?
I'm finding that this exercise is really helping with my shoulder tendonitis .
So when a regular shrug works your traps. Does this also work traps. I would assume yes?? Even if it’s a little activation I don’t care. I want to know if it does I have searched far and wide and haven’t found anything tell me please.
I'm 59 and follow a lot of his instructions and I see major improvements in muscle development
Should we keep shoulders back and depressed?
During pandemic lockdown I just had 1 dumbell at home and no bench, so after doing this exercise for a year a few times a week, I can really see the hypertrophy results! Incline benching for years didn't help, but 1 dumbbell did! Thank you!
I sure wish I could get this to work. Potentially you need to HAVE an upper chest…..
No fuss, nice and straightforward. Just what I was looking for.
Wow brotha your a wizard…i feel more upper inner chest activation then any other exercises
You can also try a hammer grip unilateral standing fly with elbow slightly bent. I suggest leaning sideways (about 45%) towards the arm that's working(you can steady yourself with the free arm by holding the door knob or whatever) and slightly forward to give a harder contraction and only lowering around 2/3 to 3/4 of the way to maintain stress then lifting the dumbbell up 6-8 inches from your face and squeezing hard. I thought this up a couple of years ago because I have shoulder issues and can't incline press.
I have some atrophy in this exact region after dealing w thoracic outlet syndrome, and my right peck looks slightly concave. Will this help rebuild this area? And how should i compensate so it doesnt grow unevenly?
EDIT
I JUST DID 1 SET OF 20, WITH A 10LB DB. AND I HAVE NEVER FELT SUCH AN ACCURATE, AND PRECISE WORKOUT FOR THAT EXACT MUSCLE IM TRYING TO BUILD. THANK YOU!
Clavicle… overcoming my clavicular fiber deficit… Thanks Jeff!
Very important video I will say ! Great job Jeff !! Cannot wait to do it on my chest day !!!