How To Get Rid Of Bird Chest: Exercises And Tips For A Proportional Upper Body

Having a narrow, caved-in chest compared to broad shoulders and a wide back, commonly referred to as ‘bird chest,’ is an aesthetic concern for many men looking to build a proportional, muscular physique.

While genetics play a role, the good news is that targeted strength training and lifting techniques can help develop your upper chest to balance out your frame. In this comprehensive guide, we’ll discuss the causes of bird chest and provide workout strategies, exercises, and tips to build a fuller, rounder chest.

If you’re short on time, here’s a quick answer: The best ways to get rid of bird chest are to incorporate incline and decline pressing movements, perform dumbbell flies, work the upper chest with presses and crossovers, and focus on full range of motion when working your chest muscles.

Understand the Causes of Bird Chest

The term “bird chest” refers to a condition where the upper body appears disproportionately small in comparison to the lower body. It is characterized by a lack of muscle mass and definition in the chest area, giving it a flat or concave appearance.

Understanding the causes of bird chest can help individuals develop effective strategies to address this aesthetic concern.

Genetic predisposition to long clavicles

One of the primary causes of bird chest is a genetic predisposition to having long clavicles. The clavicles are the bones that connect the shoulder blades to the sternum, and their length plays a significant role in determining the width and shape of the chest.

Individuals with naturally longer clavicles may have a narrower chest structure, contributing to the bird chest appearance.

Over-development of shoulders and back

Another factor that can contribute to bird chest is an over-development of the shoulders and back muscles. When individuals focus too much on exercises that target the shoulders and back, such as pull-ups and rows, while neglecting the chest muscles, it can create an imbalance in muscle development.

This can result in a more pronounced bird chest appearance.

Lack of upper chest stimulation

A common cause of bird chest is the lack of upper chest stimulation in workouts. Many people tend to focus more on exercises that target the lower chest, such as bench presses, but neglect exercises that specifically engage the upper chest muscles, such as incline presses or flyes.

This lack of stimulation can lead to underdeveloped upper chest muscles, exacerbating the bird chest appearance.

To address the causes of bird chest, it is important to incorporate exercises that target the upper chest muscles, such as incline presses, into your workout routine. Additionally, balancing your overall upper body development by incorporating exercises that target the chest, shoulders, and back can help create a more proportional physique.

For more information on chest exercises and tips to improve your upper body proportions, you can visit reputable fitness websites such as bodybuilding.com or muscleandfitness.com.

Perform Incline Presses

If you want to get rid of bird chest and achieve a more proportional upper body, incorporating incline presses into your workout routine can be highly beneficial. Incline presses specifically target the muscles in your upper chest, helping to develop a fuller and more defined chest.

Emphasize incline bench and dumbbell presses

When performing incline presses, it is important to emphasize both incline bench presses and dumbbell presses. Incline bench presses can be done using a barbell or dumbbells, while dumbbell presses allow for greater range of motion and work each side of the chest independently.

Both exercises effectively activate the upper chest muscles, helping to create a more balanced and proportionate upper body.

Use 30-45 degree incline angles

The angle of the incline bench is crucial when performing incline presses. It is recommended to use incline angles between 30-45 degrees to target the upper chest muscles effectively. This angle puts more emphasis on the upper portion of the pectoral muscles, helping to develop a more rounded and full-looking chest.

Try different grip widths

Another tip to enhance the effectiveness of incline presses is to experiment with different grip widths. By varying your grip width, you can shift the emphasis on different areas of the chest. A wider grip targets the outer portion of the chest, while a narrower grip places more focus on the inner chest.

By incorporating different grip widths into your incline presses, you can ensure that you are targeting all areas of your chest for a more balanced and proportional upper body.

For more information on proper form and technique for incline presses, you can visit reputable fitness websites such as www.bodybuilding.com or www.muscleandfitness.com.

Include Decline Pressing

If you want to get rid of bird chest and achieve a proportional upper body, one exercise you should definitely include in your routine is decline pressing. This exercise specifically targets the lower chest, helping to build overall size and create a more balanced appearance.

Works the lower chest to build overall size

Decline pressing is highly effective for targeting the lower chest muscles, which are often neglected in traditional chest exercises. By incorporating decline pressing into your workout routine, you can effectively stimulate muscle growth in the lower chest area, leading to a more proportionate upper body.

Try decline barbell and dumbbell presses

There are different variations of decline pressing exercises that you can try to target the lower chest. Two popular options are decline barbell presses and decline dumbbell presses.

For decline barbell presses, lie on a decline bench with your feet secured and your head positioned lower than your hips. Hold the barbell with an overhand grip and lower it towards your chest, making sure to maintain control throughout the movement.

Press the barbell back up to the starting position, fully extending your arms.

Alternatively, you can perform decline dumbbell presses. Lie on a decline bench with a dumbbell in each hand, palms facing forward. Lower the dumbbells towards your chest, keeping your elbows at a 45-degree angle. Push the dumbbells back up to the starting position, fully extending your arms.

Use moderate decline angles of 15-30 degrees

When performing decline pressing exercises, it’s important to use a moderate decline angle of around 15-30 degrees. This angle allows for optimal activation of the lower chest muscles while still maintaining proper form and minimizing the risk of injury.

Remember to start with a weight that challenges you but still allows you to maintain proper form throughout the exercise. Gradually increase the weight as you become stronger and more comfortable with the movement.

For more information on proper form and technique, you can visit reputable fitness websites such as Bodybuilding.com or consult with a certified personal trainer.

Add Dumbbell Flyes

If you’re looking to get rid of bird chest and achieve a more proportional upper body, incorporating dumbbell flyes into your workout routine can be highly beneficial. Dumbbell flyes are a great exercise that specifically targets and isolates the upper chest muscles, helping to build strength and size in that area.

Isolates and builds upper chest muscles

Dumbbell flyes are known for their ability to isolate and target the upper chest muscles, helping to develop a more defined and proportionate upper body. By performing this exercise, you can effectively engage and strengthen the muscles in your chest, contributing to a fuller and more balanced appearance.

Use incline, flat, and decline angles

To maximize the effectiveness of dumbbell flyes and target different areas of the chest, it’s important to vary the angle of the bench. Incorporating incline, flat, and decline angles during your dumbbell flyes workout can help engage different parts of the chest muscles and promote overall development.

This variation in angles ensures that all aspects of the chest are being worked on, leading to a more balanced and proportional upper body.

Focus on peak contraction

When performing dumbbell flyes, it’s crucial to focus on achieving a peak contraction in the upper chest muscles. This means squeezing the muscles at the top of the movement and holding for a brief moment before slowly lowering the weights.

By emphasizing this peak contraction, you can maximize muscle engagement and promote better development in the upper chest area.

Remember, consistency is key when it comes to achieving your desired results. Incorporate dumbbell flyes into your chest workout routine at least once or twice a week, along with other exercises that target the chest and upper body.

With time and dedication, you’ll be on your way to getting rid of that bird chest and building a more proportional upper body!

Incorporate Chest Crossovers

Cable crossovers emphasize upper chest

One effective exercise to target the upper chest is the cable crossover. This exercise involves using a cable machine with two pulleys positioned at shoulder height. By standing in the middle of the machine and pulling the cables across your body, you can effectively target your upper chest muscles.

The cable crossover exercise helps to develop strength and size in the upper chest, creating a more proportionate upper body.

Go for higher reps with lighter weight

When performing chest crossovers, it is recommended to go for higher reps with lighter weight. This allows for a higher volume of work and helps to stimulate muscle growth. By using lighter weights, you can focus on proper form and maintain control throughout the movement.

Aim for 12-15 reps per set, and adjust the weight accordingly to ensure you are challenging your muscles without sacrificing form.

Squeeze at mid-point of movement

At the mid-point of the cable crossover movement, it is important to squeeze your chest muscles. This contraction helps to maximize muscle activation and stimulates further growth. By consciously squeezing your chest at the peak of the movement, you can ensure that you are effectively targeting the upper chest muscles.

Focus on maintaining tension in the muscles throughout the entire range of motion for optimal results.

Remember to always warm up before starting any exercise routine and consult with a professional trainer or healthcare provider if you have any concerns or injuries.

Conclusion

Developing a proportional chest helps create a symmetrical, aesthetically pleasing upper body physique. By making simple adjustments like prioritizing incline pressing, adding fly movements, and practicing proper form, you can effectively target your upper chest muscles to build size and eliminate bird chest.