If you’re looking to build a well-rounded chest, it’s important to focus on all areas of the muscle group. And while the lower chest may get a lot of attention, the upper chest is just as important for achieving a balanced and impressive physique. But what are the best upper chest workouts to help you achieve your goals?
In this blog post, we’ll explore some of the most effective exercises for targeting the upper chest. From classic moves like the incline bench press to lesser-known exercises like the guillotine press, we’ll cover a range of options to help you mix up your routine and see real results. Whether you’re a seasoned gym-goer or just starting out, these upper chest workouts are sure to challenge you and help you take your chest gains to the next level.
Incline Bench Press
The incline bench press is a weightlifting exercise that primarily targets the upper chest muscles, as well as the shoulders and triceps. To perform this exercise, you will need an incline bench and a barbell or dumbbells.
To begin, adjust the incline bench to a 30-45 degree angle. Lie down on the bench with your feet flat on the ground and your back pressed firmly against the bench. Grasp the barbell or dumbbells with an overhand grip, with your hands slightly wider than shoulder-width apart.
Slowly lower the weight towards your chest, keeping your elbows tucked in close to your body. Pause briefly at the bottom of the movement, then push the weight back up to the starting position, exhaling as you lift.
The incline bench press is a great exercise for building upper body strength and muscle mass. By targeting the upper chest muscles, it can help to create a more defined and aesthetically pleasing chest. It also engages the shoulders and triceps, making it a great compound exercise for overall upper body development.
In addition to its aesthetic benefits, the incline bench press can also improve functional strength and athletic performance. By strengthening the chest and shoulders, it can help to improve pushing movements in sports such as football, basketball, and volleyball.
As with any weightlifting exercise, it is important to use proper form and start with a weight that is appropriate for your fitness level. Gradually increase the weight as you become stronger and more comfortable with the movement.
Incline Dumbbell Fly
Incline dumbbell flys are a great exercise for targeting the upper chest muscles. This exercise involves lying on an incline bench and performing a flye motion with dumbbells.
To perform an incline dumbbell fly, start by setting an incline bench to a 30-45 degree angle. Lie down on the bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up above your chest, with a slight bend in your elbows. Slowly lower the dumbbells out to the sides, keeping your elbows slightly bent, until your arms are parallel to the ground. Pause for a moment, then slowly bring the dumbbells back up to the starting position.
The benefits of incline dumbbell flys include targeting the upper chest muscles, which can help create a more defined and sculpted chest. This exercise also helps improve shoulder stability and can help prevent shoulder injuries. Additionally, incline dumbbell flys can help improve overall upper body strength and muscle endurance.
Incline Cable Fly
Incline cable flys are a great exercise for targeting the upper chest muscles. This exercise involves using a cable machine with an incline bench to perform a flye motion. The benefits of this exercise include building upper chest strength and size, improving overall chest definition, and improving shoulder stability.
To perform incline cable flys, start by adjusting the cable machine to a high position and attaching the handles. Then, set the incline bench to a 45-degree angle and lie down with your feet flat on the ground. Grasp the handles with your palms facing each other and your arms extended straight up. Slowly lower the handles out to the sides, keeping your elbows slightly bent, until your arms are parallel to the ground. Pause briefly, then slowly bring the handles back up to the starting position.
It’s important to maintain proper form throughout the exercise, keeping your shoulders down and back and your core engaged. You should also avoid using momentum to swing the handles, instead focusing on a slow and controlled motion.
In addition to targeting the upper chest muscles, incline cable flys also engage the triceps and shoulders. This exercise can be a great addition to any chest workout routine, helping to build a well-rounded and defined chest.
Decline Push-Ups
Decline push-ups are a variation of the traditional push-up exercise that targets the upper chest, shoulders, and triceps. This exercise is performed with the feet elevated on a bench or step, which increases the difficulty and intensity of the movement.
To perform a decline push-up, start by placing your hands on the ground shoulder-width apart and your feet on a bench or step behind you. Your body should be in a straight line from your head to your heels. Lower your body towards the ground by bending your elbows, keeping your core engaged and your back straight. Push back up to the starting position, keeping your elbows close to your body.
The benefits of decline push-ups include increased upper body strength, improved core stability, and enhanced muscle definition in the chest, shoulders, and triceps. This exercise also helps to improve overall push-up form and can be used as a progression towards more advanced push-up variations.
It is important to maintain proper form throughout the exercise to avoid injury and maximize the benefits. Keep your core engaged and your back straight, and avoid letting your hips sag or your elbows flare out to the sides. Start with a lower bench or step height and gradually increase the height as you become stronger and more comfortable with the exercise.
Dumbbell Pullovers
Dumbbell pullovers are a classic exercise that targets the chest, back, and triceps muscles. This exercise involves lying on a bench with a dumbbell in both hands and lowering the weight behind your head while keeping your arms straight. Then, you lift the weight back up to the starting position, engaging your chest and back muscles.
To perform this exercise, start by lying on a bench with your feet flat on the ground and your head at the end of the bench. Hold a dumbbell with both hands and extend your arms straight above your chest. Slowly lower the weight behind your head, keeping your arms straight and your elbows slightly bent. Pause for a moment, then lift the weight back up to the starting position.
Dumbbell pullovers are a great exercise for building upper body strength and improving posture. They target the chest, back, and triceps muscles, which are important for everyday activities like lifting and carrying objects. Additionally, this exercise can help improve shoulder mobility and flexibility, which can reduce the risk of injury during other exercises or daily activities. Incorporate dumbbell pullovers into your workout routine to improve your upper body strength and overall fitness.
Close-grip bench press
The close-grip bench press is a strength training exercise that primarily targets the triceps, but also works the chest and shoulders. To perform this exercise, lie on a flat bench with your feet flat on the floor and grasp the barbell with a grip that is narrower than shoulder-width apart. Lower the barbell to your chest, keeping your elbows close to your body, and then press it back up to the starting position.
The close-grip bench press is an effective exercise for building upper body strength and muscle mass. It is particularly beneficial for those looking to improve their bench press, as it targets the triceps, which are often a weak point for many lifters. Additionally, the close-grip bench press can help improve overall chest and shoulder development, as well as increase triceps size and definition.
However, it is important to use proper form when performing this exercise to avoid injury. Keep your elbows close to your body throughout the movement and avoid flaring them out to the sides. Additionally, make sure to use a weight that is appropriate for your strength level and gradually increase the weight as you become stronger.
Standing Cable Crossovers
Standing cable crossovers are a great exercise for targeting the chest muscles. This exercise involves using a cable machine to perform a cross-body movement that mimics the motion of a fly. The cable machine provides constant tension throughout the movement, which helps to stimulate muscle growth and improve overall strength.
To perform standing cable crossovers, start by setting the cable machine to a high position. Stand in the center of the machine with your feet shoulder-width apart and your arms extended out to the sides. Grasp the handles of the cables with an overhand grip and bring your hands together in front of your body, crossing them over each other. Slowly lower your arms back down to the starting position and repeat for the desired number of reps.
The benefits of standing cable crossovers include improved chest muscle development, increased upper body strength, and improved overall fitness. This exercise is also great for improving shoulder stability and can help to prevent injuries in the shoulder joint. Additionally, standing cable crossovers can be modified to target different areas of the chest, making it a versatile exercise for anyone looking to improve their chest muscles.
Dumbbell Incline Press
The dumbbell incline press is a strength training exercise that primarily targets the chest muscles, but also works the shoulders and triceps. It is performed on an incline bench with dumbbells, which allows for a greater range of motion and activation of the upper chest muscles.
To perform the dumbbell incline press, start by setting an incline bench to a 30-45 degree angle. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. Hold a dumbbell in each hand with your palms facing forward and your elbows bent at a 90-degree angle. Slowly lift the dumbbells up towards the ceiling, keeping your elbows close to your body. Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
The benefits of the dumbbell incline press include increased upper chest muscle activation, improved shoulder stability, and increased overall chest strength. It is also a great exercise for those looking to improve their bench press, as it targets the same muscle groups. Additionally, using dumbbells allows for greater range of motion and can help to correct muscle imbalances.
Incline Push-Ups with Feet Elevated
Incline push-ups with feet elevated is a variation of the traditional push-up exercise that targets the chest, shoulders, triceps, and core muscles. This exercise is great for individuals who are looking to increase the difficulty of their push-up routine and challenge their upper body strength.
To perform this exercise, you will need an elevated surface such as a bench, step, or sturdy chair. Begin by placing your hands on the elevated surface, slightly wider than shoulder-width apart. Walk your feet back until your body is in a straight line and your feet are elevated on the surface. Your hands should be directly under your shoulders, and your core should be engaged.
Lower your body towards the elevated surface by bending your elbows, keeping your body in a straight line. Pause when your chest is just above the surface, and then push back up to the starting position. Repeat for the desired number of repetitions.
The benefits of incline push-ups with feet elevated include increased upper body strength, improved core stability, and enhanced shoulder and chest muscle development. This exercise also helps to improve overall body control and balance.
Incorporating incline push-ups with feet elevated into your workout routine can help you progress towards more challenging push-up variations, such as decline push-ups or one-arm push-ups. It is important to maintain proper form throughout the exercise to avoid injury and maximize the benefits.
