Joey Vaillancourt Fitness
From Joey, Muscle Building Training

The Best Upper Chest Exercises (Specialization Training)

June 1, 2010 by Joey Vaillancourt · 9 Comments 

Most men, including myself, have struggled to gain mass in our upper chest region.

You know where I am talking about right?

That place where you would like the muscle to pop out right under your chin?

The place where you wish you could get enough muscle mass to place an object on it and it would stay as if it were on a shelf?

Don’t ask me why, but I really want my upper chest to be as buff as possible!


I am not positive if that is a muscle group of choice that women desire on a man…but either way I desire it on me :)

But the fact of the matter is that the upper chest is very difficult to target and gain muscle on.

Difficult, but not impossible.

I designed a specific exercise combination of upper chest exercises that will really focus in on the upper pecs and trigger new muscle growth.


This upper chest specialization workout that I will show you is only to be included as ‘extra’ work and is not to be used as a workout in itself.

I throw this combo in at the end of my regular chest workout as a finishing type of exercise.

Be sure that you still perform the big compound movements for upper chest as well such as heavy incline barbell presses, incline dumbell presses and incline dumbell flys.

Those exercises will be the staples for upper chest development, but the other exercises I am about to share with you will act as a further muscle gain tactic that you can include at the end of ever chest workout.

If you haven’t already watched the video demonstration of the upper chest exercises, watch it now, then continue reading to get the exact outline
of how to include it in your workouts.

The Top 3 Upper Chest Exercises
Upper Chest Specialization


Now that you know which exercises to include and how to perform the exercise, now I will layout the plan to use.

Here are the top 3 Upper Chest Exercises:

1.Low Cable Pulley Reverse Pullover
2.Straight Bar Reverse Pullover
3.Incline Cable Stabilizer Pushups

Ok, so after you are complete your regular routine, which if you don’t already have one, get a full program right now at Bones To Buff, then at the end of your regular chest workout, you will do the following:

Perform a Triset (three exercises in a row, no rest in between)

Low Cable Pulley Reverse Pullover (8-10 Repetitions)
Straight Bar Reverse Pullover (8-10 Repetitions)
Incline Cable Stabilizer Pushups (8-10 Repetitions)

Rest 90 Seconds. Repeat x2

Make sure you are using a weight that ‘engages’ the muscle fibers of theupper chest.

Be sure to properly activate the target muscles to really overload the

upper chest. Form is very important with this exercise combo.

You will feel a deep burn and a big pump!

This will help bring up that lagging chest in a hurry.

Include this in your program for no more than about 5 Weeks.

I am currently using it while doing my own Bones To Buff self transformation and I have seen a big difference.

Do you have a program to follow?

I remember when I was just starting out with weight training…back in the old dungeon gym and I never had a program.

Now, for a while, I achieved some impressive results and thought I knew it all when it came to muscle building.

But I now know that those great gains were ‘beginner’ gains. Basically, whatever I was doing was going to work because I was a beginner and beginners can use almost any training program and see above average results for the first few months.

But, then something happened…I stopped gaining!

I actually started to lose weight.

I was overtraining, confused and frustrated.

What was I doing wrong?

Its seems so simple now…The answer was I didnt use any form of tracking
and I didnt make any real progressions!

I was just wandering around the gym without a clue and little did I know
that the wonderful journey of a beginner was about to come to a
screeching halt.

The power is in the program.

Ever since starting to use an actual program have I started to see the best results.

When I did my first transformation, I followed a muscle building program designed by one of my first coaches.

Then after becoming a trainer, I began to show other people the power of my program designs and they were shocked at how simple it was to gain muscle when on a plan.

When I was preparing for my competition, I designed a specific plan with a very specific end goal in mind.

Now as I am building muscle again, I am following Bones To Buff because it is a 5 week program designed to build muscle.

If you are not following a program or if your current program is not delivering on its promise then you really need to try Bones To Buff.

=> 5 Week Plan to Build 10lbs of Muscle or More

This is a complete step by step guide to building 10lbs of lean mass in 5 weeks or less.

Do you see how I made this targeted for a specific result?

That is why it is so effective!

Seriously, get the program now and start achieving your goals.

=> 5 Week Plan to Build 10lbs of Muscle or More

If you dont want to build muscle then do NOT get the program.

Or if you dont want to gain that much, then do NOT get the program.

But, if it sounds like something you want, then you owe it to yourself to get this system today and stop wasting your time just like I did in the past.

After you get the program, you can also include the chest specialization training exercise combination.

Join the other Bones to Buffers!

Get Bones To Buff right Now and Start your 5 week transformation to a more muscular version of YOU.


Click here to get started:

=> 5 Week Plan to Build 10lbs of Muscle or More


9 Responses to “The Best Upper Chest Exercises (Specialization Training)”
  1. Wow this is a great resource.. I’m enjoying it.. good article

  2. Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

  3. Brian in New Zealand Brian in New Zealand says:

    Interesting exercises…will add these to the routine. Thx.

  4. Joey Vaillancourt Joey Vaillancourt says:

    Hey Brian,

    Cool, happy you like these. They are my personal favorite to make the upper chest pop :)

    Id still include the compound lifts before these. Let me know how it goes man.

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