Rob Riches’ Upper Chest Workout

Rop Riches is a cover model and a ‘True Performance Nutrition Athlete’. He’s also a popular YouTuber with a fitness and muscle building channel where he shares a lot of his training secrets.


Rob has a great physique and is often asked about his powerful pecs which are particularly cut and defined. So how does he do it?


Wide Incline Bench Press

3 sets x 12 reps

Starting with wide incline bench press, this will target the upper the portion of the chest as well as ensuring he’s using the whole pec right out to the edges. This is a tough move, so you might not be able to do that many reps, but it’s great for pre-exhaust and for really targeting that section of the chest.


Incline Close-Grip Dumbbell press

3 sets x 12 reps

Incline close grip dumbbell press works the chest from a different angle – specifically involving the middle of the chest and recruiting those fibers.


Reverse Grip Bench Press

3 sets x 12 reps

Using an underhand, supinated grip will involve the upper chest more again, allow you to use your biceps slightly and also force you to lower your arms more increasing your range of motion. All in all, simply switching the grip like this is more than enough to train your pecs in a different way and thus to really encourage more growth.


Wide Dumbbell Flyes

3 sets x 12 reps

Dumbbell flyes once again train the outer portion of the pecs. Rob also incorporates a twist on the dumbbells, switching from a neutral grip to a supinated grip as he goes and squeezing the pecs right at the top.


Machine Flyes

4 sets x 12 reps

Finally, Rob ends on machine flyes which allow him to increase the weight more right at the end when he’s nearly out of steam. This is ideal because it guides him through the movement and takes off some of the strain on the supportive muscles. This is also particularly well combined with a drop set.


Why it Works

So that’s Rob’s chest workout… what’s so special about it?


The first thing that makes this workout so great is that it hits the pecs from lots of different angles, it really mixes things up and it doesn’t allow him to get too much into a rhythm. In turn, this allows him to not only ensure he’s training the pecs in their entirety, but it also encourages more all-round growth.


The other reason this routine is so good is that it focusses a lot on the upper chest. This is a good strategy as the upper chest often requires more work to respond and it’s the area that can really make your pecs look defined – giving you that bulge right below the collar bone.


So there you go, give it a go and you should find that hitting your pecs from so many unusual angles really shocks them into growth. It’s certainly worked for Rob!

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