I’ve gained quite a bit of weight, But, this is how my physique is looking right now Hey everyone, how’s it going? Today we’re going to be doing a training video My latest competition was last year on Dec 7th And, I started to bulk up immediately after that So, today’s training will be a “mid-bulk” workout And, today just happens to be chest day More specifically, I’ll be working out the upper portion of my chest The upper chest workout that I’ll be showing you today, Is a workout that’s one part of my bulking up process I’m hoping this will be helpful to you Leggo! You can stretch any way you like For me, regardless of what part of my body I’m working out, I’ll always use the foam roller to loosen up my back muscles If you’re a bodybuilder or physique athlete, or just someone who’s building up their body Then your upper chest area is really important to work out If you’re working out your chest normally, In most cases, you’ll build up the mid to lower area of your chest But, if you don’t work out your upper chest and just your mid to lower chest muscles keep growing You don’t have a chest, you have breasts. Anyway, If you want a thick well-rounded chest You should definitely add a workout routine that hits your upper chest region on chest day Or you can do what I do, Which is, I’ll focus on the mid to lower chest on one day And on the next chest day, I’ll focus on the upper chest area Which is one way to do it For me, working out my upper chest used to be something I had difficulty with So, let’s get through this together. For this first routine, I’ll be using the Smith machine I’ve set the bench to an inclined position And I’ll be doing some guillotine incline bench presses The height of the bar is gonna come down right around my collarbone If you’re a beginner who is just starting out I would say you should skip this routine I say that, because this routine can easily lead to shoulder injuries If you’re not experienced and don’t know what you’re doing yet But, if you’re going to do inclines on the Smith Instead of the guillotine press, Set it lower, so that the bar comes down around your mid-chest or nipple area That should work well In my case, since I’ve been training for years now My shoulders are quite strong, so if I set the bar at a lower point The bench press will hit my shoulder muscles I’ll get too much shoulder flexion So for this routine, in order to pinpoint my upper chest Recently I’ve been using this Smith machine to do guillotine incline presses I’ll probably be explaining a lot in this video, so bear with me and watch till the end Place your hands at a wide position as the bar is placed quite high Since these are not free weights, you’re going to unhook your thumbs like this And you can place them under the bar like this Bring the weight down slowly like this If you bring it down till it touches your chest, You can end up damaging your shoulders Just bring it down till your shoulder and arm create a 90-degree angle and you’re good Bring it down Press Down Press Make sure to lower your shoulder blades before you do this routine My elbows are extended But, as I hold the bar I focus on tightening my elbows in as I press I finished 3 warm-up sets, and am about to begin the main workout I think I’ll do 110 kilos The actual weight itself doesn’t matter too much Just make sure to bring it down slowly But it’s not enough to just go slow Focus on keeping the tension on your chest as you slowly bring the bar down For my main set, I’ll do 4 sets of 6-8 reps Eccentric movement and negative training is important for muscular hypertrophy So, keep 3 seconds in mind If you’re pressing for 1 second, then take 3 seconds to bring it down Unlike other sports, Bodybuilding and body makers take workouts and intentionally make them as difficult as they can That’s not saying that we work out in bad form Bodybuilders work out in the correct form while making the workout as strenuous as possible For my 2nd routine, I’ll use the barbells and the squat rack I’ll set it at an angle, add on the weights Hold it with both hands like this, And bring it up like so. I don’t know what this routine is called, But I call it the “barbell narrow chest press” In the first routine, Our elbows were extended as we raised the bar However, this time we’ll be doing the opposite We’re starting with our elbows in a contracted position Making sure to maintain the squeeze in the mid and upper chest portion And that’s our next routine One thing to watch out for in this routine, Is to make sure your shoulders don’t invert too much For those whose front shoulder muscles aren’t as built, this routine could kill two birds with one stone If your plan is to work your front shoulder muscles at the same time as your upper chest that’s fine But, today we’re focusing on pinpointing our upper chest This routine has a lot of shoulder flexion So, it will end up hitting your shoulder muscles a little In order to release shoulder pressure through your chest We’re going to start with an open chest, Drop your shoulder blades, And raise your weights maintaining form as much as possible 3rd routine I’ll be doing dumbbell chest flys using these dumbbells and the incline bench The chest fly is so important I’m repeating myself, but in the first routine our elbows were quite outstretched with a lot of weight In the 2nd routine, elbows were tight and close to the body And we did these squeezes For the 3rd routine, our we’re going to place our elbows at a wide berth again But now we’re adding more stretch, which was not in the 1st routine We’re going to stretch as low as you can go Stretching is going to be the most important part of this routine The chest fly. There are many ways to do it, so do what works for you Everyone grips their dumbbells at different positions For me, I just grip them in the center Lay back on the bench For your starting position, You want your fists to be, how do I say this… Your fists should be about level with your upper chest This is your starting position There’s a lot of stretch in my chest right now When you feel that stretch Raise your weights like this Normally when you do the chest fly, You’re probably going to tighten all the way to the center In a previous video, I had an opportunity to train with classic physique athlete Kentaro Kuramochi And the chest fly workout we did together was very interesting Ever since we trained together, I’ve been doing my chest flys with that same form There are slight tweaks I made to fit my preference But it’s pretty much the same as when we trained together You’ve gotta be careful when doing the chest fly The stretch you feel in your chest is a good thing Any pain you feel from your shoulder or shoulder joints Is pain that can lead to injury So make sure you’re aware of the difference I always wrap up upper chest day with this routine And that routine is… The cable chest fly The cables height should be placed at around your shoulder joint Or slightly lower than your shoulder joint Which is the height I like to set the cable When it comes to using cables to work out your upper chest, Most people will bring this down to the lowest position, And will use a movement like this Which is totally fine to do But, in my case When I do that, at times the pressure gets released through my shoulders and arms It’s not like one way is better than the other Recently, I’ve found that I personally prefer this height Although there are days when I end up doing both Make sure you’re standing in the center Walk forward pulling the cables along with you This is your starting point Your fists should be, Slightly supinated And start from this position Doing this can lead to shoulder injuries Make sure your fists are not in a pronated position Get them into a slightly supinated position And squeeze From here, Squeeze If you do that, you can build up your upper chest muscles utilizing the natural acceleration The number of reps for our final routine will be from 20 till failure We’re aiming for maximum squeeze in this routine We’re still going slowly and staying conscious of the negative movement And when you get to the peak of the squeeze, Try to hold that for 1 second Let’s give it a go I might have already said this, For this workout, I’m taking 45 seconds to 1 min intervals between sets If you’re working out there’s no point in always doing what’s easy for you By constantly putting yourself and your body in situations that it’s not accustomed to Your body learns to readjust and get stronger So, if you’re yawning as you train… That’s kind of… I guess as long as you’re enjoying yourself that’s fine I’ve gained quite a bit of weight But, this is how my physique is looking right now My upper chest as you can see, My upper chest is quite tight The muscles are pumped up The muscles I was aiming for are from here and up Here, and up My body is looking chubby compared to when I was competing And that’s about it So now, I’ll take a picture to upload on Instagram And I’ll get back to you in a sec Okay, and that’s about it I’ve just shown you how I work out my upper chest muscles Of course, depending on the day I’ll switch up my routine slightly Generally speaking, this is what I’ll do I’ve said it before but, Think about bodybuilding with a longterm vision I highly HIGHLY recommend that you don’t overextend and injure yourself Using a safe form, slowly work your way up to heavier weights Stay safe and enjoy yourself as you’re training as well Thanks for watching till the end If this video helped you at all, make sure to press “like” If you’d like to leave a comment and share your thoughts make sure to subscribe as well I’ll see you in the next video Work hard, see results Thanks for watching, and I’ll see you again soon!