🏛️ SCULPTING A THICK UPPER CHEST AFTER 40
As time goes on, gravity and natural muscle loss can affect the fullness of your chest, especially the upper portion. A flat chest can make a mature physique look older than it actually is.
To combat this, your chest days should prioritize the clavicular head (the upper chest) right at the beginning of the workout when your energy levels are highest.
The Armor-Building Routine:
1️⃣ Incline Dumbbell Press (30-degree angle): 4 sets x 8-10 reps (Dumbbells allow a deeper stretch at the bottom and a closer squeeze at the top than a barbell).
2️⃣ Incline Smith Machine Press (Slow Eccentric): 3 sets x 10 reps (Lower the bar over 4 seconds to maximize muscle fiber tears safely).
3️⃣ Low-to-High Cable Flyes: 3 sets x 12-15 reps (Focus entirely on bringing your biceps close together to squeeze the inner upper chest).
💡 Training Advice: Focus on the squeeze, not the weight. Heavy ego lifting on the bench press is the number one cause of shoulder and rotator cuff injuries in seasoned lifters.
What is your favorite chest exercise? Comment below!
