For the guys with an appreciation of aesthetics, pec shelves are impressive. They add size and shape to your upper chest to create a fuller, more powerful look. But a pec shelf doesn’t happen by accident. If you want the look, you need to train your upper chest the right way - not just press heavy weights and hope for the best.
What is a Pec Shelf?
A pec shelf is the name for the visible line of muscle seen at the top of a well-developed upper chest.
To be specific, it occurs in the clavicular head region of the pectoralis major - the muscle fibres of the chest that attach close to your collarbone.
Can Anyone Achieve a Pec Shelf?
It’s important to note that genetics play a role in how all of your muscles develop. Muscle insertions, bone structure and natural muscle shape are all governed by genetics. Your chest and pec shelf is no different in this regard.
That said, with the right training approach everyone can work towards building muscle size and developing the pec shelf look of their upper chest.
What Are the Best Pec Shelf Exercises?
Most standard chest exercises like flat bench press emphasise the mid and lower chest. To build a pec shelf, you need to shift the exercise angle from flat to incline. Exercises that involve incline pressing are great as the movement follows the upward fibre direction of the clavicular head.
Dumbbell Incline Bench Press
The incline bench press with dumbbells is a classic for a reason. The incline angle shifts the emphasis to your upper pecs whilst the dumbbells allow for a greater range of motion than a barbell.
Set your Adjustable Gym Bench at 30-45 degrees to hit the upper chest without bringing in too much front deltoid. Focus on controlled reps with a full stretch at the bottom of the movement.
Incline Barbell Bench Press
The barbell incline press lets you lift heavier weight compared to dumbbells. By alternating the two exercises, you will reap the benefits of both. This is beneficial for building upper chest mass and strength.
Keep the same 30-45 degree angle and try to focus on the mind-muscle connection on your upper chest as you go through the reps to ensure you don’t rush.
Incline Dumbbell Flye
Increase the angle of the bench to 45-60 degrees. With a pair of light dumbbells in hand, extend your arms from a flye position to vertical overhead.
Keep the reps on the higher side of 10+. This flye movement will create a deep stretch across your upper chest.
Low to High Cable Flye
The movement of the low to high cable flye follows the direction of the upper pec fibres, making it an excellent isolation exercise. Set the cables low and bring your hands up and together in front of your chest with a strong squeeze at the top. Go lighter on the Functional Trainer with this one.
Decline Push Up
Elevating your feet on a bench or Jump Box shifts more load onto your upper chest compared to standard push ups.
This bodyweight movement is perfect as a finisher or for adding volume. Try for high reps to fully burn up the muscle.
Building a pec shelf takes time and targeted effort. Prioritise these upper chest exercises in your training, stay consistent with progressive overload and you'll develop that defined shelf appearance.
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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Equipment > Cable Machines ; Exercise Type > Strength
