5 Best Upper Chest Exercises for Stronger Pecs

Jan 14, 2024

Improve your chest.

Having a well-developed chest is a goal shared by many fitness enthusiasts.

A strong and sculpted chest not only enhances your physical appearance but also signifies strength and power. When it comes to chest development, it's important to focus not only on the central portion but also on the upper chest. The upper chest plays a crucial role in creating a complete and symmetrical chest, giving it a more aesthetic and balanced look.

The upper chest, also known as the clavicular pectoralis major, is located above the central chest muscles. It is responsible for the vertical and diagonal movement of the arms, making it essential for exercises such as pressing and pushing movements. Neglecting the upper chest can lead to an imbalanced chest development, with the lower chest overpowering the upper portion, resulting in a less aesthetic appearance.

Incorporating upper chest exercises into your workout routine offers a range of benefits. Firstly, it helps to create a more balanced and symmetrical chest. By specifically targeting the upper chest muscles, you can achieve a fuller and more defined chest overall. This is especially important for individuals looking to enhance their upper body aesthetics.

Secondly, working on the upper chest improves functional strength. The upper chest muscles play a significant role in many everyday activities, such as pushing objects, lifting weights, or even performing athletic movements like throwing or punching. Strengthening the upper chest not only enhances your physical performance but also reduces the risk of imbalances and injuries.

Dangers of sugar

5 bench press alternatives

Six pack exercises better than sit ups

5 fitness hacks

Furthermore, a well-developed upper chest can contribute to improved posture. The upper chest muscles, along with the shoulders and back muscles, help to stabilize and support the upper body. By strengthening the upper chest, you can improve your overall posture and alignment, reducing the risk of common postural issues such as rounded shoulders.

Lastly, focusing on the upper chest adds depth and dimension to your physique. A fully developed upper chest creates a more three-dimensional look, enhancing the separation between the upper and lower chest muscles. This can be particularly beneficial for bodybuilders and individuals looking to showcase their chest muscles on stage or in fitness competitions.

Incorporating upper chest exercises into your workout routine is crucial for achieving a complete and well-rounded chest. By targeting the upper chest, you not only improve the aesthetic appeal of your physique but also enhance functional strength, posture, and overall muscular balance. In the following sections, we will explore the five best upper chest exercises that will help you achieve a stronger and more impressive chest.

The Barbell Incline Bench Press is a fundamental exercise for targeting the upper chest muscles. It involves pressing a weighted barbell while lying on an incline bench set at an angle between 30 to 45 degrees. This exercise primarily targets the clavicular portion of the pectoralis major, along with the anterior deltoids and triceps.

To perform the Barbell Incline Bench Press with proper form:

Beginner Variation: If you’re new to the exercise or have limited upper body strength, start with lighter weights or use a Smith machine to perform the movement. This provides added stability and control during the exercise.

Advanced Variation: To increase the intensity and challenge the upper chest further, you can incorporate techniques like drop sets, pyramid sets, or pause reps. Additionally, you can use resistance bands or chains to vary the resistance throughout the movement.

Dumbbell Incline Bench Press: If you prefer using dumbbells over a barbell, the Dumbbell Incline Bench Press is an excellent alternative. It offers greater freedom of movement and allows for independent arm control, which can help address any muscle imbalances.

Remember to always prioritize proper form and technique over the amount of weight lifted. Gradually progress in weight and intensity as your strength and proficiency improve.

The Dumbbell Incline Bench Press is a highly effective exercise for targeting the upper chest muscles, similar to the barbell variation. However, using dumbbells provides additional benefits by allowing for greater freedom of movement and independent arm control.

To perform the Dumbbell Incline Bench Press with proper form:

Targeted Upper Chest Development: This exercise effectively targets the clavicular portion of the pectoralis major, helping to build strength and size in the upper chest. It contributes to a well-developed and balanced chest appearance.

Enhanced Range of Motion and Muscle Activation: The use of dumbbells allows for a greater range of motion compared to a barbell, providing a deeper stretch and contraction of the upper chest muscles. This increases muscle activation and stimulates greater muscle growth.

Improved Stabilizer Muscle Engagement: With dumbbells, each arm works independently, requiring greater stabilization and coordination from the surrounding muscles, such as the stabilizers in the shoulders and core. This can lead to improved overall upper body strength and stability.

Addressing Muscle Imbalances: The independent arm movement in the Dumbbell Incline Bench Press helps identify and address any muscle imbalances between the left and right sides of the body. It allows you to correct strength discrepancies and achieve better overall symmetry.

Beginner Variation: If you’re a beginner or new to the exercise, start with lighter dumbbells to focus on proper form and technique. Gradually increase the weight as your strength and proficiency improve.

Advanced Variation: To challenge yourself further, you can incorporate advanced techniques like drop sets, supersets, or eccentric reps. You can also perform the exercise on an unstable surface, such as a stability ball or Bosu ball, to engage more stabilizer muscles.

Alternating Arm Variation: Instead of pressing both dumbbells simultaneously, you can alternate between arms. This variation helps improve coordination, stability, and muscle activation.

Neutral Grip Variation: Performing the exercise with a neutral grip (palms facing each other) instead of a traditional grip can shift the emphasis to the upper chest and reduce stress on the shoulders. It can be especially beneficial for individuals with shoulder issues or discomfort.

Remember to maintain proper form throughout the exercise, keeping your back supported against the bench, engaging your core, and avoiding excessive arching or shoulder rotation. Always choose weights that allow you to maintain control and perform the exercise with proper technique.

Incline Dumbbell Flyes are an excellent exercise for targeting the upper chest muscles, specifically the clavicular portion of the pectoralis major. This exercise involves a controlled movement that mimics the motion of a bird's wings, making it an effective isolation exercise for developing the upper chest.

To perform Incline Dumbbell Flyes with proper form:

Upper Chest Development: Incline Dumbbell Flyes primarily target the clavicular portion of the pectoralis major. This exercise helps to isolate and develop the upper chest muscles, contributing to a fuller, well-rounded chest appearance.

Improved Muscle Definition and Separation: By targeting the upper chest, Incline Dumbbell Flyes help enhance the definition and separation between the upper and lower portions of the chest. This adds depth and dimension to your chest muscles.

Mind-Muscle Connection and Controlled Movement: Incline Dumbbell Flyes require a strong mind-muscle connection, as you must consciously focus on engaging the chest muscles throughout the movement. By emphasizing the contraction and maintaining control, you maximize muscle activation and stimulate growth.

Reduced Stress on Shoulder Joints: Compared to pressing exercises, Incline Dumbbell Flyes place less stress on the shoulder joints. This makes them a suitable alternative for individuals with shoulder issues or discomfort, while still effectively targeting the upper chest muscles.

Beginner Variation: If you’re new to Incline Dumbbell Flyes or have limited upper body strength, start with lighter dumbbells and focus on proper form and control. Gradually increase the weight as your strength and proficiency improve.

Advanced Variation: To intensify the exercise, you can incorporate techniques like drop sets, rest-pause sets, or slow eccentric (negative) reps. These methods challenge the muscles further and promote greater muscle growth.

Alternating Arm Variation: Instead of performing the exercise with both arms simultaneously, you can alternate between arms. This variation allows for a better mind-muscle connection and provides a slight variation in muscle activation.

Cable Flyes: If you prefer using cable machines, you can perform Incline Cable Flyes. Attach D-handles to the high pulleys of the cable machine, set an incline bench in front of the machine, and perform the flye motion using the cables. Cable Flyes provide constant tension throughout the movement and can be an effective alternative to dumbbell flyes.

Remember to prioritize quality over quantity. Focus on maintaining proper form, feeling the stretch and contraction in your chest muscles, and avoiding excessive swinging or jerking movements. Gradually increase the weight as you become more comfortable and confident in your form.

Push-ups are a classic bodyweight exercise that target the chest, shoulders, and triceps. By incorporating different variations, you can specifically target the upper chest muscles and add variety to your workout routine. Three effective push-up variations for upper chest development are wide-grip push-ups, feet elevated push-ups, and plyometric push-ups.

Wide-grip push-ups are performed by placing the hands wider than shoulder-width apart, emphasizing the activation of the upper chest muscles.

To perform Wide-Grip Push-Ups with proper form:

Wide-grip push-ups primarily target the upper chest muscles, including the clavicular portion of the pectoralis major. By positioning the hands wider, you place greater stress on the upper chest fibers, promoting their development and strength. Wide-grip push-ups also engage the shoulders and triceps to a significant degree, providing an effective compound movement for upper body strength and muscle development.

Increased Range of Motion: Wide-grip push-ups allow for a wider range of motion compared to regular push-ups. This increased range of motion enables a deeper stretch and greater activation of the upper chest muscles, stimulating muscle growth and improving overall chest development.

Targeting the Upper Chest: By placing the hands wider, wide-grip push-ups shift the emphasis from the central chest to the upper chest. This variation helps to create a more balanced and symmetrical chest appearance, particularly targeting the clavicular portion of the pectoralis major.

Improved Shoulder Stability: Wide-grip push-ups require greater shoulder stability and engagement from the surrounding muscles. This helps to strengthen the shoulder girdle and promote better shoulder stability, reducing the risk of injuries and imbalances.

Remember to maintain proper form throughout the exercise, keeping your body in a straight line, and avoiding excessive arching or sagging of the lower back. Adjust the hand placement according to your comfort and gradually increase the difficulty by experimenting with wider grips over time.

Foot elevated push-ups elevate the feet on an elevated surface, such as a step or box, to increase the intensity and place more emphasis on the upper chest muscles.

To perform Foot Elevated Push-Ups with proper form:

Targeted muscles and benefits of Foot Elevated Push-Ups:

Foot elevated push-ups primarily target the upper chest muscles, along with the shoulders and triceps. By elevating the feet, you increase the angle of the push-up, placing greater stress on the upper chest fibres. This variation helps to develop strength and size in the upper chest,

Cable crossovers performed with a high pulley attachment are an effective exercise for targeting the upper chest muscles. This exercise involves crossing the cables in front of your body, creating a movement pattern that mimics a hugging motion.

Stand in the centre of a cable machine with the pulleys set to the highest position.

Targeted muscles and benefits of Cable Crossovers (High Pulley):

Cable crossovers primarily target the upper chest muscles, specifically the clavicular portion of the pectoralis major. This exercise also engages the anterior deltoids, triceps, and stabilizer muscles of the shoulder and core. The benefits of Cable Crossovers (High Pulley) include:

Upper Chest Development: By crossing the cables in front of your body at an upward angle, Cable Crossovers with a high pulley attachment effectively isolate and target the upper chest muscles. This promotes growth, strength, and overall upper chest development.

Increased Range of Motion: Using a cable machine allows for a greater range of motion compared to other chest exercises. The continuous tension provided by the cables throughout the movement helps to maintain constant muscle engagement, enhancing muscle activation and stimulating growth.

Improved Muscle Symmetry: Cable Crossovers can assist in creating a balanced and symmetrical chest appearance. By isolating the upper chest muscles, you can address any imbalances and develop a more proportionate chest.

Using a high pulley attachment during Cable Crossovers places the emphasis on the upper chest muscles. The upward angle of the cables and the crossing motion help to specifically target the clavicular portion of the pectoralis major. This is crucial for achieving a well-developed and sculpted upper chest.

Resistance Adjustment: You can modify the difficulty of Cable Crossovers by adjusting the weight on the cable machine. Increase the weight as you become stronger and more proficient with the exercise.

As with any exercise, it is important to maintain proper form and start with a weight that allows you to perform the exercise with control and proper technique. Gradually increase the weight and intensity as your strength and

Incorporating upper chest exercises into your chest workout routine is essential for achieving a complete and symmetrical chest development. By focusing on the upper chest muscles, you can enhance the overall appearance and strength of your pecs. Let's recap the five best upper chest exercises we’ve discussed:

Barbell Incline Bench Press: A foundational compound movement that targets the upper chest, shoulders, and triceps.

Dumbbell Incline Bench Press: Offers increased range of motion and stabilization, allowing for better isolation of the upper chest muscles.

Incline Dumbbell Flyes: Emphasizes the mind-muscle connection and controlled movement, effectively targeting the upper chest and promoting muscle definition.

Push-Up Variations: Wide-Grip Push-Ups, Feet Elevated Push-Ups, and Plyometric Push-Ups provide different challenges to the upper chest and can be tailored to individual fitness levels.

Cable Crossovers (High Pulley): Allows for targeted isolation of the upper chest muscles by crossing the cables in a hugging motion.

Incorporating these exercises into your chest workout routine is crucial for achieving a well-rounded chest. By focusing on the upper chest, you can create a more balanced and aesthetically pleasing physique. Remember to prioritize proper form, maintaining a mind-muscle connection, and gradually increasing the intensity as your strength and proficiency improve.

However, it is important to personalize your workout routine based on your individual goals and fitness level. Consider consulting with a fitness professional or personal trainer to assess your specific needs and develop a tailored workout plan that suits you best.

Ultimately, consistency, dedication, and progressive overload are key factors in achieving stronger and more defined upper chest muscles. Stay committed to your routine, listen to your body, and make adjustments as necessary. With patience and perseverance, you will be on your way to a stronger, more impressive chest.

Image Sources