Top 15 Best Upper Chest Workouts

Introduction

For a well-defined chest, focusing on the upper portion is important for achieving a balanced and powerful physique. The upper chest, also known as the clavicular head of the pectoralis major, requires targeted exercises to fully develop. In this article, we will explore the top 15 best upper chest workouts, and some upper chest workout at home with dumbbells to help you maximize your gains.

Muscles involved in Upper Chest workout

Understanding the anatomy of the upper chest is essential for effective training. The upper chest is primarily composed of the clavicular head of the pectoralis major. This muscle group is responsible for movements such as lifting the arms, pushing, and pulling. By targeting this area, you can enhance your overall chest aesthetics and strength.

Benefits of Upper Chest Workouts

1. Balanced Chest Development: Ensures that the upper chest grows proportionately with the mid and lower chest.
2. Better Posture: Strengthening the upper chest can help correct rounded shoulders.
3. more Athletic Performance: A stronger upper chest contributes to better performance in sports and physical activities.
4. Aesthetic Appeal: A well-developed upper chest enhances the overall appearance of your physique.

Top 15 Best Upper Chest Workouts

1. Incline Bench Press

Equipment: Barbell, Incline Bench

The incline bench press is a staple for upper chest development. By setting the bench at a 30 to 45-degree angle, you emphasize the upper portion of the pectoral muscles.

How to Perform:

1. Lie on the incline bench with your feet flat on the floor.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Lower the barbell to your upper chest.
4. Press the barbell back up to the starting position.

Tips:

• Keep your core engaged.
• Avoid moving your elbows too much.

2. Incline Dumbbell Press: Upper Chest Workouts at home

Equipment: Dumbbells, Incline Bench

Similar to the barbell press but allows for a greater range of motion and muscle activation.

How to Perform:

1. Sit on the incline bench with a dumbbell in each hand.
2. Press the dumbbells up and slightly together.
3. Lower the dumbbells to the sides of your upper chest.

Tips:

• Maintain a controlled movement.
• Squeeze your chest at the top of the movement.

3. Incline Dumbbell Flyes: Upper Chest Workout with dumbbells

Equipment: Dumbbells, Incline Bench

A great exercise for stretching and isolating the upper chest.

How to Perform:

1. Lie on an incline bench with dumbbells in hand.
2. Start with arms extended above you.
3. Lower the dumbbells in a wide arc until you feel a stretch in your chest.
4. Bring the dumbbells back to the starting position.

Tips:

• Keep a slight bend in your elbows.
• Focus on the stretch rather than the weight.

4. Cable Upper Chest Flyes: Upper Chest Workout at gym

Equipment: Cable Machine

Provides constant tension throughout the movement, which is great for muscle hypertrophy.

How to Perform:

1. Set the pulleys to the lowest position.
2. Stand in the middle and grab the handles.
3. Bring the handles together in front of you at shoulder height.
4. Slowly return to the starting position.

Tips:

• Keep your movements smooth and controlled.
• Focus on squeezing your chest.

5. Smith Machine Incline Press

Equipment: Smith Machine, Incline Bench

Allows for a stable and controlled press, reducing the risk of injury.

How to Perform:

1. Set the bench at an incline under the Smith Machine.
2. Unrack the bar and lower it to your upper chest.
3. Press the bar back up to the starting position.

Tips:

• Ensure the bench angle is not too steep.
• Use a spotter for safety.

6. Landmine Press

Equipment: Barbell, Landmine Attachment

An excellent exercise for targeting the upper chest and shoulders.

How to Perform:

1. Place one end of the barbell in the landmine attachment.
2. Hold the other end of the barbell with both hands.
3. Press the barbell upward and forward.
4. Lower it back to the starting position.

Tips:

• Keep your core tight.
• Use a controlled movement to avoid injury.

7. Low to High Cable Crossovers

Equipment: Cable Machine

Targets the upper chest by focusing on the upward motion.

How to Perform:

1. Set the pulleys to the lowest position.
2. Stand in the middle and grab the handles.
3. Pull the handles upward and together.
4. Return to the starting position.

Tips:

• Focus on the contraction at the top.
• Keep your back straight.

8. Push-Up with Feet Elevated

Equipment: Bench or Box

A bodyweight exercise that effectively targets the upper chest.

How to Perform:

1. Place your feet on a bench or box.
2. Perform a push-up by lowering your chest to the floor.
3. Push back up to the starting position.

Tips:

• Keep your body in a straight line.
• Avoid letting your hips sag.

9. Dumbbell Pullover

Equipment: Dumbbell, Bench

Primarily targets the upper chest and lats.

How to Perform:

1. Lie perpendicular to the bench with your upper back supported.
2. Hold a dumbbell with both hands above your chest.
3. Lower the dumbbell behind your head.
4. Bring it back to the starting position.

Tips:

• Keep your elbows slightly bent.
• Focus on the stretch and contraction.

10. Incline Cable Chest Press

Equipment: Cable Machine, Incline Bench

Provides a constant tension that is great for muscle growth.

How to Perform:

1. Set the bench at an incline.
2. Grab the handles and press them upward.
3. Lower them back to the starting position.

Tips:

• Keep your movements controlled.
• Focus on squeezing your chest.

11. Guillotine Press

Equipment: Barbell, Bench

A variation of the bench press that targets the upper chest.

How to Perform:

1. Lie on a flat bench and grip the barbell slightly wider than shoulder-width.
2. Lower the barbell to your neck.
3. Press the barbell back up to the starting position.

Tips:

• Use a lighter weight to avoid injury.
• Keep your elbows flared out.

12. Single-Arm Landmine Press

Equipment: Barbell, Landmine Attachment

Great for unilateral upper chest development.

How to Perform:

1. Place one end of the barbell in the landmine attachment.
2. Hold the other end with one hand.
3. Press the barbell upward and forward.
4. Lower it back to the starting position.

Tips:

• Keep your core tight.
• Use a controlled movement to avoid injury.

13. Reverse Grip Bench Press

Equipment: Barbell, Bench

Targets the upper chest by altering the grip.

How to Perform:

1. Lie on a flat bench and grip the barbell with a reverse grip.
2. Lower the barbell to your upper chest.
3. Press the barbell back up to the starting position.

Tips:

• Use a lighter weight initially.
• Ensure your wrists are stable.

14. Svend Press

Equipment: Weight Plate

A unique exercise that isolates the upper chest.

How to Perform:

1. Hold a weight plate between your palms.
2. Press the plate straight out in front of you.
3. Return to the starting position.

Tips:

• Focus on squeezing the plate.
• Keep your movements controlled.

15. Resistance Band Incline Press

Equipment: Resistance Bands, Incline Bench

An effective alternative to weights for upper chest activation.

How to Perform:

1. Attach the resistance bands to a low anchor point.
2. Sit on the incline bench and grab the handles.
3. Press the bands upward.
4. Return to the starting position.

Tips:

• Ensure the bands have enough tension.
• Keep your movements smooth.

Conclusion to Upper Chest Workouts

Including these top 15 upper chest workouts into your training routine will help you achieve a well-defined and powerful upper chest. Remember to focus on proper form, controlled movements, and progressive overload to maximize your gains. Whether you are a beginner or an advanced lifter, these exercises will provide the necessary stimulus for upper chest development. Stay consistent, and you will see remarkable improvements in your chest aesthetics and strength.

You can read more about- Arnold chest workouts