What are the most effective ways to isolate the chest for growth? If you want to understand how to focus on your upper chest, check out what Jeff Nippard had to say about it.
In his video, Nippard talked about the best way to isolate the chest for growth, with a focus on the upper part of the chest.
How to Isolate the Chest for Growth
Nippard begins by saying that the best way to build a strong chest is to “build up a big bench press” and an accessory movement would be the weighted dip. This goes in sync with what BOXROX earlier wrote about the bench press being the best overall exercise for the chest.
However, if you have a lagging chest, for example the upper chest, you should choose isolation movements to focus on that area. Isolation movements are great to give extra volume to a group muscle without creating too much fatigue overall.
The best way to isolate the chest for growth, in this case for the upper chest, is to do fly movements. This is because flys utilise horizontal shoulder adduction – just make sure to keep your elbow’s angle constant during the movement to take the triceps out of the equation.
By adding a shoulder flexion component to the fly, you will focus even more on the upper chest “since the clavicular head of the pec is able to assist with shoulder flexion,” Nippard explains.
Lastly, the pecs are also responsible for shoulder internal flexion.
The best way to isolate the chest for growth, taking into consideration these 3 notes from Nippard above is to do a low-to-high cable fly with internal rotation at the end of the movement.
Utilising a cable machine keeps tension through the movement the entire moment compared to dumbbell flys. The pec deck machine is good for tension, but it does not allow internal rotation the shoulder to get peak contraction.
And that is how you isolate the chest for growth. If you take into account these tips from Nippard, you can use them the next time you do your workout. If you want to know more about it, check out the video below.
VIDEO – How to Isolate the Chest for Growth
More content from BOXROX:
- Bench press: Alesia Kozik / Pexels