14 Best Exercises For Upper Chest: Upper Chest Workout
This page provides a comprehensive guide to building a strong and defined upper chest through targeted exercises. The post outlines 14 exercises that are proven to be effective for targeting the upper chest muscles, along with instructions on how to perform each exercise correctly. Additionally, the post discusses the importance of working the upper chest, common mistakes to avoid, and tips for maximizing your upper chest workout.
Is upper chest hard to build?
Building the upper chest can be challenging for many individuals, as it requires targeted exercises that isolate the upper chest muscles. However, with consistent effort and proper technique, it is possible to develop a strong and defined upper chest.
Is working upper chest important?
Yes, working the upper chest is important for developing a well-rounded, balanced chest. Neglecting the upper chest can lead to an unbalanced chest appearance, with the lower chest appearing larger and more developed than the upper chest.
How do I round my upper chest?
To round out the upper chest, it is important to target the upper portion of the pectoral muscles through exercises such as incline bench presses, incline dumbbell flyes, and incline cable crossovers. Additionally, maintaining proper form and technique during chest exercises can help to effectively engage the upper chest muscles.
What happens if I don’t workout my upper chest?
Neglecting the upper chest can lead to an unbalanced chest appearance, with the lower chest appearing larger and more developed than the upper chest. This can create a less aesthetically pleasing chest appearance and can also lead to functional imbalances in the chest muscles.
Upper Chest Workout Benefits:
- Develops a well-rounded, balanced chest appearance.
- Increases upper body strength.
- Improves posture and upper body stability.
- Enhances athletic performance
- Boosts metabolism and burns calories.
- Improves bone density and joint health.
- Increases muscle definition and size.
- Helps to prevent muscle imbalances and injury.
- Can be customized to individual fitness goals and preferences.
- Offers a variety of exercises to target the upper chest muscles.
- Can be performed at home or in the gym.
- Improves overall physical fitness and health.
- Enhances body confidence and self-esteem.
- Can be incorporated into a well-rounded fitness routine.
- Provides a challenging and rewarding workout.
- Can help to overcome workout plateaus and boredom.
- Can be modified for beginners or advanced athletes.
- Offers a sense of accomplishment and progress.
- Increases energy levels and reduces stress.
- Promotes a healthy lifestyle and mindset
1. Incline Push-Up- Upper Chest Workout
Incline Push-Up targets the upper chest muscles, which can be difficult to engage with traditional push-ups. It also helps to strengthen the shoulders, triceps, and core. Additionally, it can be a good option for those with wrist pain or mobility issues, as it places less stress on the wrists compared to traditional push-ups. Incline Push up is best exercise in 14 Best Exercises For Upper Chest: Upper Chest Workout.
Incline Push-Up
Equipment: Gym, Home
Incline Push-Up Best form:
Start in a high plank position with your hands on an elevated surface and your body in a straight line from head to heels. Lower your body by bending your elbows, keeping your core engaged and your elbows close to your body, and push back up to the starting position.
Incline Push-Up Benefits:
The benefits of incline push-ups include targeting the upper chest muscles, as well as engaging the triceps, shoulders, and core. They can also be a good option for beginners or anyone looking to modify a traditional push-up, as the elevated surface can make the exercise easier to perform. In addition, incline push-ups can be a great way to build strength and progress towards more challenging exercises, such as decline push-ups or traditional push-ups on the floor.
Incline Push-Up Mistakes:
Common faults include allowing your lower back to sag or your hips to hike up, flaring your elbows out to the sides, and not lowering your body enough.
2. Incline Bench Press- Upper Chest Workout
The Incline Bench Press is a strength-training exercise that targets the upper chest muscles. It is performed by lying on an incline bench with a barbell or dumbbells, and pressing the weight upward while engaging the chest muscles.
Incline Bench Press
Equipment: Gym
Incline Bench Press Best form:
Lie on an incline bench with your feet firmly on the ground, your back flat against the bench, and your shoulder blades squeezed together. Grip the barbell or dumbbells with your hands slightly wider than shoulder-width apart. Slowly lower the weight to your chest, keeping your elbows at a 45-degree angle. Press the weight back up, fully extending your arms without locking your elbows.
Incline Bench Press Benefits:
The Incline Bench Press is an effective exercise for targeting the upper chest muscles, which can help to create a more defined and proportionate chest. It also engages the shoulders and triceps, making it a compound exercise that can help to build overall upper body strength. Incorporating the Incline Bench Press into a regular workout routine can lead to improved upper body strength, muscular endurance, and physical performance.
Incline Bench Press Mistakes:
Common faults in the Incline Bench Press include using too much weight, arching the back excessively, flaring the elbows out too wide, and not engaging the upper chest muscles properly. It is important to maintain proper form throughout the exercise to prevent injury and maximize results.
3. Incline Dumbbell Press- Upper Chest Workout
The incline dumbbell press is an exercise that targets the upper chest muscles. To perform this exercise, you lie on an incline bench with a dumbbell in each hand and perform a press, bringing the weights up towards the ceiling.
Incline Dumbbell Press
Equipment: Gym
Incline Dumbbell Press Best form:
Best form for the incline dumbbell press involves keeping your back flat against the bench, your feet flat on the floor, and engaging your core muscles throughout the movement. Make sure to keep your elbows tucked in towards your body and your wrists straight to avoid any strain on your joints.
Incline Dumbbell Press Benefits:
Benefits of the incline dumbbell press include targeting the upper chest muscles, helping to build a strong and defined chest, improving overall upper body strength, and increasing stability and balance in the shoulders and chest. Additionally, the incline angle places less stress on the shoulders compared to flat bench press, making it a suitable alternative for those with shoulder issues.
Incline Dumbbell Press Mistakes:
Faults in the incline dumbbell press can include arching your back, allowing your elbows to flare out, and failing to engage your core muscles. It’s important to use a weight that is appropriate for your strength level and to focus on maintaining proper form throughout the exercise.
4. Incline Dumbbell Flyes- Upper Chest Workout
Incline dumbbell flyes are an exercise that targets the upper chest muscles. To perform this exercise, you lie on an incline bench with a dumbbell in each hand and extend your arms out to the sides in a wide arc, keeping your elbows slightly bent. You then bring the dumbbells together above your chest, squeezing your chest muscles at the top of the movement.
Incline Dumbbell Flyes
Equipment: Gym
Incline Dumbbell Flyes Best form:
Keep your arms slightly bent throughout the movement and maintain a controlled pace. Make sure to engage your chest muscles and avoid using momentum to swing the weights.
Incline Dumbbell Flyes Benefits:
Incline dumbbell flyes are an effective exercise for targeting the upper chest muscles and can help to increase strength and muscle size in this area. They also engage the shoulders and triceps to a lesser extent. By targeting the upper chest muscles, incline dumbbell flyes can help to create a more defined and aesthetically pleasing chest shape. Additionally, because this exercise requires the use of dumbbells, it can help to improve overall shoulder stability and balance.
Incline Dumbbell Flyes Mistakes:
One common mistake with this exercise is using too much weight and allowing your arms to go too far back, which can put excessive strain on your shoulders. Another common mistake is allowing your elbows to lock out at the top of the movement, which can also put strain on your shoulders.
5. Incline Cable Crossovers- Upper Chest Workout
Incline Cable Crossovers are a weight training exercise that targets the upper chest muscles. To perform this exercise, stand facing an adjustable cable machine with the cables set to an upper position. Grab the handles and cross them in front of your body, keeping your arms slightly bent throughout the movement. This exercise provides a constant tension on the upper chest muscles throughout the entire range of motion.
Incline Cable Crossovers
Equipment: Gym
Incline Cable Crossovers Best form:
The best form for Incline Cable Crossovers is to keep your feet shoulder-width apart and your core engaged throughout the exercise. Avoid using momentum to swing the cables, and focus on keeping your arms slightly bent and your chest lifted throughout the movement.
Incline Cable Crossovers Benefits:
The benefits of Incline Cable Crossovers include targeting the upper chest muscles, providing constant tension throughout the range of motion, and engaging the stabilizer muscles in your shoulders and core. This exercise can also help improve your overall chest development and increase your strength and muscle mass in your upper body.
Incline Cable Crossovers Mistakes:
One fault of Incline Cable Crossovers is that it can be easy to use too much weight, leading to improper form and potential injury. It’s important to start with a light weight and focus on maintaining proper form throughout the movement.
6. Incline Bench Cable Flyes- Upper Chest Workout
Incline bench cable flyes are a weight training exercise that targets the upper chest muscles, as well as the shoulders and triceps. To perform this exercise, you will need an adjustable cable machine and an incline bench.
Incline Bench Cable Flyes
Equipment: Gym
Incline Bench Cable Flyes Best form:
Make sure to keep your shoulders down and back, engage your core, and maintain a slight bend in your elbows throughout the movement. Move slowly and with control, focusing on squeezing your chest muscles as you bring the cables together.
Incline Bench Cable Flyes Benefits:
Incline Bench Cable Flyes are a great exercise for targeting the upper chest muscles, which can be difficult to engage with other exercises. They also provide a more constant resistance throughout the movement compared to dumbbell flyes, making them a great option for those looking to increase their upper chest strength and size. Additionally, they can improve shoulder stability and help to prevent injury.
Incline Bench Cable Flyes Mistakes:
Common faults in this exercise include using too much weight, allowing your shoulders to hunch up towards your ears, and flaring your elbows out to the sides. These faults can result in poor form and decreased effectiveness of the exercise, as well as potential injury.
7. Incline Reverse Grip Bench Press- Upper Chest Workout
The Incline Reverse Grip Bench Press is an exercise that targets the upper chest muscles while also engaging the triceps. To perform this exercise, you lie on an incline bench with a reverse grip on the barbell and perform a bench press.
Incline Reverse Grip Bench Press
Equipment: Gym
Incline Bench Cable Flyes Best form:
When performing the Incline Reverse Grip Bench Press, make sure your back is pressed firmly against the bench and your feet are planted firmly on the ground. Keep your elbows tucked in and lower the bar towards your chest, then press it back up towards the ceiling.
Incline Bench Cable Flyes Benefits:
The Incline Reverse Grip Bench Press is a great exercise for targeting the upper chest muscles and also engaging the triceps. It can help increase upper body strength and power, as well as improve overall upper body muscle development. Additionally, because it places less strain on the shoulders than a regular bench press, it may be a better option for people with shoulder injuries or pain.
Incline Bench Cable Flyes Mistakes:
Common faults with this exercise include using too much weight, arching your back, and flaring your elbows out to the sides. These mistakes can lead to injury or ineffective targeting of the upper chest muscles.
8. Incline Close-Grip Bench Press- Upper Chest Workout
The Incline Close-Grip Bench Press is a variation of the bench press exercise that targets the upper chest muscles and triceps. This exercise is performed on an incline bench with a close grip on the barbell, which places more emphasis on the upper chest muscles than a traditional close-grip bench press.
Incline Close-Grip Bench Press
Equipment: Gym
Incline Close-Grip Bench Press Best form:
Lie on an incline bench with your feet firmly on the ground and your back flat against the bench. Grip the barbell with your hands close together, slightly narrower than shoulder-width apart. Lower the bar towards your chest, keeping your elbows close to your body. Push the bar back up to the starting position, fully extending your arms.
Incline Close-Grip Bench Press Benefits:
The Incline Close-Grip Bench Press is a great exercise for targeting the upper chest muscles and also engaging the triceps. It can help to build strength and size in these muscles, which can improve overall upper body strength and aesthetics. Additionally, the exercise can help to improve shoulder stability and mobility.
Incline Close-Grip Bench Press Mistakes:
One common mistake is flaring out your elbows, which can put undue strain on your shoulders. Another mistake is arching your back, which can reduce the effectiveness of the exercise and also put strain on your lower back.
9. CABLE CROSSOVERS- Upper Chest Workout
Cable crossovers are a great exercise for targeting the upper chest muscles. To perform cable crossovers, stand in front of an adjustable cable machine with the cables set to an upper position. Grab the handles and cross them over in front of your body, squeezing your chest muscles at the top of the movement.
CABLE CROSSOVERS
Equipment: Gym
Cable Crossovers Best form:
The best form for cable crossovers involves keeping your core tight, shoulders down and back, and focusing on contracting your chest muscles throughout the movement. It’s important to use a weight that allows you to maintain proper form and complete the full range of motion.
Cable Crossovers Benefits:
The benefits of cable crossovers include targeting the upper chest muscles, improving overall chest strength and size, and engaging the core and shoulder muscles for stability. Additionally, cable crossovers can help improve muscle symmetry and balance, as you can work each side of the chest independently.
Cable Crossovers Mistakes:
One common fault in cable crossovers is using too much weight and sacrificing proper form. This can lead to using momentum instead of engaging the chest muscles, and can increase the risk of injury.
10. LEVER INCLINE CHEST PRESS- Upper Chest Workout
The lever incline chest press is a weight training exercise that targets the upper chest muscles. It involves pressing a lever weight machine with both arms while lying on an incline bench.
LEVER INCLINE CHEST PRESS
Equipment: Gym
LEVER INCLINE CHEST PRESS BEST FORM :
Begin by adjusting the seat and the lever arm height to suit your body size. Sit down and grasp the handles with your palms facing forward. Plant your feet firmly on the floor and lie back on the incline bench, keeping your back flat against it. Press the handles up and forward until your arms are fully extended, then slowly lower the handles back down to your chest.
LEVER INCLINE CHEST PRESS BENEFITS :
The lever incline chest press is an effective exercise for targeting the upper chest muscles, which are often neglected in traditional chest exercises. It also allows for a more controlled range of motion compared to free weights, which can reduce the risk of injury. Additionally, the lever machine provides constant tension on the chest muscles throughout the movement, which can promote muscle growth and development.
LEVER INCLINE CHEST PRESS MISTAKES :
Common faults in the lever incline chest press include using momentum to lift the weight instead of using the chest muscles, arching the back excessively, and allowing the elbows to flare out too much. These faults can lead to injury and limit the effectiveness of the exercise.
11. INCLINE DUMBBELL HAMMER PRESS- Upper Chest Workout
The incline dumbbell hammer press is an exercise that targets the upper chest muscles, as well as the shoulders and triceps. To perform the exercise, lie on an incline bench with a dumbbell in each hand, and press the weights up towards the ceiling with a neutral grip (palms facing each other).
INCLINE DUMBBELL HAMMER PRESS
Equipment: Gym
INCLINE DUMBBELL HAMMER PRESS BEST FORM :
To achieve the best form for this exercise, it’s important to keep your shoulders down and back, engage your core, and fully extend your arms at the top of the movement. Avoid arching your back or flaring your elbows out to the sides, as this can put unnecessary strain on your shoulders.
INCLINE DUMBBELL HAMMER PRESS BENEFITS :
The benefits of the incline dumbbell hammer press include strengthening the upper chest muscles, shoulders, and triceps, improving upper body strength and stability, and helping to correct muscle imbalances. This exercise can also be effective for those looking to improve their bench press performance, as it targets similar muscle groups.
INCLINE DUMBBELL HAMMER PRESS MISTAKES :
One common fault with the incline dumbbell hammer press is using too heavy of weights, which can lead to improper form and injury. It’s important to choose a weight that allows you to perform the exercise with proper form and without pain.
12. STANDING DUMBBELL UPWARD FLY- Upper Chest Workout
The standing dumbbell upward fly is an exercise that primarily targets the upper chest muscles, as well as the shoulders and triceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. With a slight bend in your elbows, lift the dumbbells up and out to the sides, maintaining control and keeping your elbows slightly higher than your wrists. Pause at the top of the movement, then lower the weights back down to the starting position.
STANDING DUMBBELL UPWARD FLY
Equipment: DUMBBELLS
STANDING DUMBBELL UPWARD FLY BEST FORM :
To ensure proper form, it’s important to keep your core engaged and your back straight throughout the exercise. Avoid arching your back or swinging the weights, as this can put strain on your lower back and reduce the effectiveness of the exercise.
STANDING DUMBBELL UPWARD FLY BENEFITS :
Benefits of the standing dumbbell upward fly include increased upper chest strength and definition, improved shoulder stability and mobility, and better posture. Incorporating this exercise into your upper body workout routine can help you achieve a well-rounded, balanced physique.
STANDING DUMBBELL UPWARD FLY MISTAKES :
Some common faults to watch out for include lifting the weights too high, which can cause shoulder strain, or allowing your elbows to drop too low, which shifts the focus away from the upper chest muscles.
13. SMITH MACHINE İNCLINE BENCH PRESS- Upper Chest Workout
The Smith machine incline bench press is a variation of the traditional incline bench press that utilizes a Smith machine, which is a piece of gym equipment that consists of a barbell fixed to a set of rails. In this exercise, the barbell is set to a specific height on the rails, allowing the lifter to perform the press at a predetermined angle.
SMITH MACHINE İNCLINE BENCH PRESS
Equipment: DUMBBELLS
SMITH MACHINE İNCLINE BENCH PRESS BEST FORM :
The best form for the Smith machine incline bench press involves keeping your feet flat on the floor, maintaining a tight grip on the bar, and lowering the bar to your chest in a controlled manner. Common faults include arching your back, using your legs to lift the weight, or bouncing the bar off your chest.
SMITH MACHINE İNCLINE BENCH PRESS BENEFITS :
Benefits of the Smith machine incline bench press include targeting the upper chest muscles, which can improve the overall appearance of the chest and help with pushing exercises like the bench press. It also provides a more stable and controlled movement compared to the traditional barbell incline bench press, which can be beneficial for those with joint issues or limited mobility.
SMITH MACHINE İNCLINE BENCH PRESS MISTAKES :
Common faults in the Smith Machine Incline Bench Press include using too much weight, arching the back excessively, flaring the elbows out too wide, and not lowering the bar fully to the chest.
14. LEVER INCLINE HAMMER CHEST PRESS- Upper Chest Workout
The Lever Incline Hammer Chest Press is a weight training exercise that targets the upper chest, anterior deltoids, and triceps. It is performed on a machine that provides a stable lever arm to help you control the weights, making it suitable for beginners and those recovering from injuries.
LEVER INCLINE HAMMER CHEST PRESS
Equipment: DUMBBELLS
LEVER INCLINE HAMMER CHEST PRESS BEST FORM :
The best form for the Lever Incline Hammer Chest Press is to maintain proper alignment of your spine, keeping your back straight and your core engaged throughout the exercise. Make sure to exhale as you push the handles forward and inhale as you return to the starting position.
LEVER INCLINE HAMMER CHEST PRESS BENEFITS :
The benefits of the Lever Incline Hammer Chest Press include targeting the upper chest muscles, improving shoulder stability and mobility, and developing functional strength for everyday activities. It can also be a good option for individuals who struggle with traditional free weight exercises, as the machine provides a controlled range of motion and reduced risk of injury.
LEVER INCLINE HAMMER CHEST PRESS MISTAKES :
One common fault in the Lever Incline Hammer Chest Press is allowing your shoulders to roll forward or your elbows to flare out to the sides. This can put undue stress on your shoulder joints and reduce the effectiveness of the exercise. To avoid this, focus on keeping your shoulder blades retracted and your elbows pointing slightly down and inwards.
