Upper abs: exercises and how to train
The rectus abdominis is a single muscle running from the pubic bone to the ribs and breastbone; the upper abs are its segments above the navel. They work harder when you curl the rib cage toward the pelvis, and together with the rest of the abs they stop your torso from arching under load. For lifters that means a stiff, stable trunk in squats, deadlifts and overhead presses.
How to train it
Crunching movements are the core: Crunches, Cable crunch and Ab wheel rollout, with Plank adding static work. Curl your ribs toward your pelvis instead of yanking your head with your hands. You cannot fully isolate the upper abs, but 6–10 sets a week for the whole six-pack is usually enough, since heavy compound lifts work it too.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other core muscles
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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