Hi everyone,

 

I am new to free weights and I was wondering if anyone could tell me what are some exercises that train your upper pectoral muscles but not your lower pectorals?

 

Also, I have been doing these exercises for about a month now, do any of them train the lower pectorals as I want to avoid that if possible?

 

Thanks:

 

1. Dumbbell Bench Press (Flat)

 

2. Barbell Curl

 

3. Dumbbell Flyes (Flat)

 

4. One-arm Dumbbell Row

 

5. Overhead Dumbbell Tricep Extension

 

6. Skull Crushers

 

 

Thanks in advance

Christine,

 

To focus on the upper pecks, you need to do incline work. Put a bench at a 35-45% angle and do dumbell presses and/or flies. Don't put the incline higher than 45% because this will bring in more of the front shoulder muscles into the exercise. Doing flat chest exercises gets all areas of the pecs. To focus specifically on the lower pecs, you need to do decline pressing on a bench at a decline and flies where you bring your arms up from the bottom versus across the middle. The exercises you are currently doing will not focus growth in the lower pec area.

 

John