Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Trying to build a strong, muscular chest but not seeing results? You've come to the right place.
Building a muscular chest requires following a workout plan that considers the movement of your arms and the position of your body with each exercise you do. Each area of the chest must be considered, including your upper chest. Because if your training program doesn't include exercises that fully target your upper chest, you're missing out on the gains required for seriously sculpted pecs.
This post features the 12 best upper chest exercises, a few awesome upper chest workouts, and crucial tips and tricks for building pecs Superman would be proud of.
Table of Contents:
- Upper Chest Muscle Anatomy
- 12 Best Upper Chest Exercises
- Upper Chest Training Variables
- Best Chest Workouts (1 With Weights, 1 At Home)
- Chest Stretches
- Tips For Training Your Chest
- Benefits of Upper Chest Training
- FAQs
UPPER CHEST MUSCLE ANATOMY
Due to the structure and function of the upper chest, you need to perform exercises that are tailored to stimulate it. Let’s briefly look at the three chest muscles and their functions so that you know how to engage each muscle to elicit the best response to your training.
Ready to get right to the best exercises? Skip to the next section!
- Pectoralis Major: The fan-shaped pectoralis major is often referred to as the “pecs” as it's the largest and most visible chest muscle. This muscle is comprised of two heads: the clavicular head, commonly called the upper chest, and sternocostal head, defined as the lower chest.
- Pectoralis Minor: This triangular muscle is located under the pec major in the upper chest area. This muscle is involved with many movements of body parts on the backside of the body. Although it’s impossible to specifically isolate this muscle, you can do exercises like dips and decline press, where your shoulder blades are drawn down that will help to engage the pec minor.
- Serratus Anterior: This muscle is found on the top sides of the ribs; it wraps around your upper rib cage and attaches to the shoulder blades. The main function of this muscle is to pull the shoulder blades forward and reach forward or lift your arms overhead.
Want to build a massive chest and pack on pounds of lean muscle in 12 weeks? Check out our SFS Hypertrophy Program developed by Garett Reid (NSCA, CSCS, CISSN, M.S.E.S.S).
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
12 BEST UPPER CHEST EXERCISES
It's important to use a variety of the moves we're about to go over, as people plateau in their training because they stick to doing the same exercises for months or years. You've got plenty of options here, so utilize as many as you can (but not all at once).
The 12 best upper chest exercises are:
- Bench Press
- Incline Bench Press
- Reverse Grip Dumbbell Press
- Incline Dumbbell Around The World
- Cable Upper Chest Crossover
- Dumbbell Incline Flys With Wrist Twist:
- Low To High Cable Flys
- Landmine Kneeling Squeeze Press
- Dumbbell Pullover
- Resistance Band Pushup
- Decline Push Up
- Pike Push Up
1. Bench Press:
Many people might not consider the traditional bench press an exercise to work the upper chest, but indeed, it is. Studies have shown that the flat bench will work the upper chest or clavicular head almost as much as an incline bench, except for certain portions of the movement1.
Overall, the bench press is a good exercise to work the upper chest because you can push heavier loads than an incline which can stimulate new muscle growth.
How to do the bench press:
- Lie down on your back, then reach up to grab the bar with both hands using an overhand grip just wider than shoulder-width apart
- Retract your shoulder blades, then un-rack
- Slowly lower the bar to mid-chest while keeping your elbows at 45-70 degrees from your sides until the bar reaches your chest
- Press up until your arms are fully extended or just before lockout to increase time under tension
- Repeat for desired reps
Note: Don’t bounce the bar off your chest. You can also perform the exercise with dumbbells for more range of motion.
2. Incline Bench Press:
If you are using an incline barbell bench, it will already be at a set angle when doing the incline barbell press, so you just need to focus on form cues.
This bench press variation will move some of the tension from the mid-chest to the upper chest compared to a flat bench press. You should be lowering the bar to your upper chest and then pressing up back towards your head.
How to do the incline bench press:
- Get into position on the incline barbell bench press
- Reach up, grab the bar with both hands using an overhand grip slightly wider than shoulder-width apart
- Retract your shoulder blades, then push up to un-rack the bar
- Slowly lower the bar to your upper chest while keeping your elbows to your sides at a 45-70 degree angle
- Press up until your arms are fully extended
- Repeat for desired reps
Note: This exercise can also be done with dumbbells to get a greater range of motion.
3. Reverse Grip Dumbbell Press:
Changing your grip from overhand to underhand has a profound effect on upper chest muscle activation. By changing your grip and performing a reverse grip press, you can get up to 30% more upper chest activation.
Of course, you can do the reverse grip press with a barbell, but it's one of our favorite dumbbell chest exercises to do, as using dumbbells will allow for more freedom in the arm movement and more overall range of motion.
How to do the reverse grip dumbbell press:
- Set up a bench on an incline of 30-45 degrees
- Grab dumbbells, then get into position on the bench
- Start with palms facing you, and the dumbbell handles are to the side of your mid-chest with the dumbbells at a 45-degree angle
- Press straight up until your arms are fully extended
- Slowly lower to starting position
- Repeat for desired reps
Note: Don’t try to touch the dumbbells at the top of the movement; follow through with a full range of motion. Use your thighs to help push dumbbells back and into starting position if using heavier weight.
4. Incline Dumbbell Around The World:
This chest exercise provides a complete range of motion that will also work the shoulders. Focus on the technique rather than trying to use ultra-heavy weight. You can also do this exercise on a flat bench, but we feel more tension on the upper chest when performing it on an incline.
How to do incline dumbbell around the world:
- Set up a bench at a 30-45 degree incline
- Grab dumbbells, then get into position on the bench
- Start with the dumbbells at your upper thighs with your palms facing up
- Lift the dumbbells out to your sides while rotating at your wrists
- Keep your arms straight as you make a circular sweeping motion until your hands end up over your head, in line with your body, and your wrists have made a full 180-degree rotation
- Slowly reverse the same motion returning to starting position
- Repeat for desired reps
Note: Use lighter dumbbells and concentrate on contracting your chest to establish the mind-muscle connection.
5. Cable Upper Chest Crossover:
This cable crossover is perfect for hitting the upper chest. The movement travels in the same direction as the muscle fibers of the clavicular head of the pec major. Moving your arms at this angle optimizes the way your upper chest contracts to bring your arms together.
How to do the cable upper chest crossover:
- Set up the D-handles around hip height
- Stand in the middle of the cable machine, then grab both handles using a neutral grip
- Get into a staggered stance, then bring your arms out to your sides
- Starting with a slight bend in your elbows, contract your chest to bring your arms together while moving them at an upward angle until they meet in the center just above your head
- Slowly return to starting position
- Repeat for desired reps
Note: At the top of the movement, cross your hands over to get a maximum contraction.
6. Dumbbell Incline Flys With Wrist Twist:
This version of the incline dumbbell fly is perfect for targeting the upper chest. You will perform this exercise as you would a regular incline dumbbell fly but with one extra movement. At the top of the movement, you will turn your wrists inwards to produce a greater chest contraction.
How to do dumbbell incline flys with wrist twist:
- Set up the bench with a 30-45 degree incline
- Grab dumbbells using a neutral grip the get into position on the bench
- Start with the dumbbells over your chest and your elbows slightly bent
- Slowly lower the dumbbells to your sides until the weights are shoulder level
- Contract your chest to bring your arms up together to starting position. As your arms are approaching the starting position, you will turn your wrists inwards until your palms are facing you, squeeze at the top of the movement
- Repeat for desired reps
Note: The only movements in this exercise are at the shoulder and wrist joints; your elbows shouldn’t move.
7. Low To High Cable Flys:
You can do low to high flys with a cable machine, dumbbells, or resistance bands. This exercise is perfect for working the upper chest due to the angle of the path your arms will travel in. Using the cables, you’ll be able to put constant tension on the upper chest muscle fibers throughout the range of motion.
How to do low to high cable flys:
- Set up the D-handles at the lowest setting on the cable machine
- Stand in the middle of the cable machine, then grab the handles with both hands using an underhand grip
- Get into a staggered stance, step forward so that there’s tension on the cables with your hands at your sides
- Keep core engaged, back straight, then lift the cables up and in front of your body with your arms slightly bent at the elbows
- Squeeze your chest at the top of the movement when your hands meet
- Slowly lower to starting position
- Repeat for desired reps
Note: Hold the squeeze at the top for 1-2 seconds. Get an extra chest contraction and add a range of motion by crossing over your hands at the top of the motion.
8. Landmine Kneeling Squeeze Press:
With this exercise, as you’re pushing up from the center of your body, you will activate your upper chest. Using a neutral grip, you’ll reduce the stress on the shoulder joints because there’s much less external rotation.
This exercise resembles the hex press that you could also do with dumbbells on an incline bench. An added benefit of this movement is it is working the inner chest.
How to do the landmine kneeling squeeze press:
- Set up landmine bar
- Get onto your knees and grab the bar with both hands using a neutral grip by clasping your hands
- Bring the bar up to your chest with your elbows in front of you
- Keeping your back straight and core engaged, press up and away until your arms are fully extended
- Slowly return to starting position
- Repeat for desired reps
Note: Squeeze your chest throughout the movement while also squeezing the bar with your hands.
9. Dumbbell Pullover:
The dumbbell pullover is a common exercise that bodybuilders use to build up the chest, lats, and serratus anterior. Many people might think that this exercise works the lats more than the chest, but this study used EMG to show that the pullover elicits more muscle activation from the pectoralis major than the lats2.
Another benefit of this exercise for the upper chest is that you’re working through an angle different from most chest exercises.
How to do the dumbbell pullover:
- Place your upper back on a flat bench so that your body is perpendicular to it
- Your head will hang over the edge of the bench. Plant your feet on the floor hip-width apart. Your hips will be slightly lower than your shoulders
- Hold the dumbbell with your hands in a diamond shape, so the weight is resting on your palms
- Start with the weight directly over your chest, keeping your elbows slightly bent, slowly lower the dumbbell over your head until your arms are aligned with your torso
- Pull the dumbbell back to starting position and emphasize the chest contraction
- Repeat for desired reps
Note: Emphasize the contraction of the chest towards the top of the movement.
10. Resistance Band Pushup:
The resistance band pushup is simply a pushup with added resistance. This is a great exercise to work the upper chest because you can do it at home and still achieve hypertrophy.
In addition, you can play with training variables such as hand placement, foot placement, and resistance level to keep the exercise fresh while targeting different muscles.
How to do resistance band push ups:
- Wrap band around your back and under your arms, then loop over your hands
- Get into position with hands slightly wider than shoulder-width apart with the band anchored under your hands
- Keeping your body in a straight line, lower your chest towards the floor until you’re a few inches from the ground
- Press up by contracting your chest until your arms are fully extended
- Repeat for desired reps
Note: Place hands just out above your head to create more of an angle as you push up, which will mimic the motion of an incline press.
11. Decline Pushup:
The decline pushup mimics the movement of an incline bench press. This is an excellent exercise to work the upper chest at home. The key point with the decline pushup is to make sure you’re keeping your core engaged, and you’re getting a full range of motion as you lower yourself towards the floor.
The higher you set your feet, the more you’ll be transferring the tension towards your front deltoids.
How to do the decline push up:
- Set up a sturdy platform (chair or bench) that will create a 30-45 degree angle between your body and the floor
- Facing away from the raised surface, put your feet on top of it, then walk your hands out until you’re in push up position with your hands stacked under your shoulders
- Keeping your body in a straight line with your core engaged, slowly lower your chest to the floor by bending at the elbows until your chest is a few inches from the floor
- Press up by contracting your chest until your arms are fully extended
- Repeat for desired reps
Note: Don’t flare your elbows out too far; keep them within 45-70 degrees from your sides.
12. Pike Pushup:
The pike pushup is another bodyweight upper chest exercise that will also work your shoulders and triceps. The main differences between the pike pushup and the decline pushup are the body positioning and range of motion. With the pike push up you won’t be keeping your body in a straight line. A great aspect of the pike pushup is enabling you to press through a wider range of motion.
How to do the pike push up:
- Set up a sturdy platform (chair or bench)
- Facing away from the raised surface, put your feet on top of it, then walk your hands out while keeping your body in a bent position
- Slowly lower your chest to the floor by bending at the elbows until your chest is a few inches from the floor.
- Press up by contracting your chest, triceps and shoulder until your arms are fully extended
- Repeat for desired reps
Note: You can also do this exercise with your feet on the ground, keeping your body in a pike position.
UPPER CHEST TRAINING VARIABLES
When performing the exercises we just went over, certain training variables will help you get the best results.
Three important training variables to consider for upper chest growth are:
- Pressing Angle
- Grip Width
- Sets, Reps, & Loads
Let's dig into each in more detail.
1) Pressing Angle:
Two separate studies examined the bench press and how different angles affect muscle activation. Here's a snapshot of the results:
Upper Chest Activation Study:
- Incline Bench (30°) resulted in optimal activation of the upper chest.
- Flat Bench activated mid-lower chest.
- 60° Incline Bench led to maximum activation of the anterior deltoid1.
Bench Press Study:
- Flat Bench effectively activated upper and lower chest.
- Incline (30-45°) activated upper chest more at specific points in the movementt3.
Key Takeaway: If you want to stimulate the upper chest more when doing pressing exercises, you should aim for an angle of 30-45 degrees. If you use an incline angle greater than 50 degrees, then you’ll be transferring the emphasis from your upper chest to your front delts.
Note: Flat bench press will also work the upper chest although an incline generally stimulates more muscle activity.
2) Grip Width:
Your hand placement on a bar when doing bench press will affect how your muscles are recruited. To activate your upper chest more during the bench press, make sure to use a shoulder-width grip.
A wider grip moves the tension away from your shoulders and upper chest to the mid-chest.
Learn more about this in our article on the 4 Barbell Bench Press Grip Variations & Muscles Worked.
3) Sets, Reps & Load:
The chest comprises around 60% fast-twitch muscle fiber and 40% slow-twitch. This means that you should be training the upper chest with a variety of rep ranges and loads. Keep in mind your end goals and the general guidelines of rep ranges below:
- Power: 1-3 reps
- Strength: 4-6 reps
- Hypertrophy: 6-12 reps
- Endurance: 12+ reps
Note: Due to the muscle makeup of the chest, you also need to give it time to recover, so you shouldn’t work the chest more than twice a week.
BEST WORKOUT FOR UPPER CHEST WITH WEIGHTS
We put together an upper chest workout that will give you an insane pump. Remember to switch up the sets and reps every 1-2 mesocycles. Try to do this workout once per week.
A good upper chest workout with weights is:
- Incline Bench Press: 3 sets x 6-8 reps
- Low To High Cable Fly: 3 sets x 12-15 reps
- Reverse Dumbell Chest Press: 3 sets x 8-12 reps
- Decline Push Ups: 3 sets x AMRAP (as many reps as possible)
Notes for performing this upper chest workout:
- 1.5-2 minute rests between sets.
- 2-3 minutes of dynamic chest stretches before workout, plus warmup sets as needed (see chest stretches below).
- 2-3 minutes of static chest stretches after workout.
BEST UPPER CHEST WORKOUT AT HOME
Here's the perfect upper chest workout that you can do from home:
- Decline Push Ups: 4 sets x 12-20 reps
- Pike Push Ups: 4 sets x 8-10 reps
- Banded Push Ups: 4 sets x 6-8 reps (near failure)
Notes on performing this at home upper chest workout:
- 1-2 minute rest between sets.
- 2-3 minute dynamic chest stretches before workout.
- 2-3 minute static chest stretches after workout.
Looking for another great routine? Check out this Upper Chest Workout by Flex Wheeler!
UPPER CHEST STRETCHES
Here are two simple yet effective stretches for the upper chest. Dynamic stretches are for before your upper chest workouts and static stretches are for after your workout.
1) Warm Up: Dynamic Chest Opener
Before you start doing any upper chest exercises or workouts, you should warm up the pecs through dynamic stretches like this one and by doing a few warmup sets using light weights. This exercise is a simple chest opener that you can do before doing your first warmup sets.
How to do the dynamic chest opener:
- Stand up straight
- Bring your arms up in front of you at chest level with palms together
- Open your arms to your sides as far back as you can, then return to starting position
- Repeat three sets of 10-20 reps
Here's a full dynamic warm-up routine you can perform before hitting your chest.
2) Cool Down: Static Chest Stretch
Do this static chest stretch after your upper chest workout to open up the pecs. You might speed up your recovery time a bit by performing static stretches like this after an intense workout.
How to do the static chest stretch:
- Stand up straight with your hands to your sides and your feet hip-width apart
- Place palms on your hips with your thumbs facing down while your elbows are flared out
- Lean back, lift the chest and push back through your elbows to stretch the pecs
- Hold for 10-20 seconds
- Repeat 2-3 times
You can find more great pec stretches in our article: Best Chest Stretches for Before & After Workouts.
TIPS FOR UPPER CHEST WORKOUTS
For optimal results, here are the best upper chest training tips and tricks to follow.
1) Focus on Angle & Variety:
- Set an incline bench at 30-50 degrees when doing exercises such as the bench press, dumbbell press, or flys.
- If using a cable machine, do low to high cable flys.
- Employ a variety of movements using different equipment such as barbells, dumbbells, cables. If working chest twice a week in a PPL program or upper/lower split, you can do heavier free weights one session and more machine isolation exercises the other session.
- Use a variety of reps, sets, and loads, including lower reps/heavy loads and higher reps/lower loads.
- Choose exercises that follow the angle of the fibers in the upper chest.
2) Weekly Volume Is Crucial:
- Don’t overtrain. Shoot for 1-2 chest training sessions weekly.
- Use a variety of reps, sets, and loads, including lower reps/heavy loads and higher reps/lower loads.
- Shoot for 12-20 sets of chest exercises weekly.
3) Use A Wide Variety of Training Strategies:
- Try to use different training methods such as rest-pause sets, drop sets, or supersets.
- To maintain a strong upper chest without equipment, perform elevated pushups where your feet are on a raised platform of the same 30-50 degrees.
- Start with the chest at the beginning of your workout when your muscles are fresh if you’re on a push/pull/legs split.
BENEFITS OF TRAINING UPPER CHEST
In addition to more defined pecs, there are several other advantages of working your upper chest. Here are the best benefits of performing upper chest exercises:
- Improved Functionality: Many daily activities involve motions that the upper chest is directly responsible for. Keeping your chest strong and mobile allows you to perform better in every day life.
- Look Better: Upper chest exercises can help to make your chest look fuller. It’s important to create a good balance in the chest. Building up the clavicular head or upper chest will have you looking better in and out of clothing; this goes for both men and women. Strong pecs also help to improve posture as they help to stabilize the shoulder joint.
- Enhance Pressing Power: Adding more upper chest exercises into your workouts will aid in moving heavier loads during pushing/pressing movements. Not only will you be able to bench press more, but you’ll also be able to lift heavier loads when doing an overhead press. Boosting your pressing power ability can improve your athletic performance and prepare you to execute daily activities with ease. And because you're hitting your tris, it can even grow your upper arms.
- Breathe Easier: Because the pecs are attached to the ribs, strengthening and stretching them through exercise can enhance your breathing.
UPPER CHEST WORKOUT FAQS:
Here are some of the most common questions we get about upper chest training.
Why is my upper chest not growing?
The lack of upper chest growth likely stems from either improper bench press form or inadequate nutrition. When the bench press is executed incorrectly, it hinders proper chest activation, leading to stagnated muscle development. Correct form is crucial for optimal upper chest growth.
Why is the upper chest so hard to build?
The fibers in the upper chest are connected to the clavicle (collarbone), making their activation quite challenging. Typical pressing exercises mainly target the middle and lower regions of the chest, often neglecting the upper part. To grow your upper chest, focus on exercises like the incline bench press and low to high cable flys. Also, do upper chest at the start of your workout when your energy is highest.
How to target the upper chest without working the shoulders?
You can't completely isolate the upper chest from the shoulders as the muscles are so closely connected and work together during pressing movements. The best thing you can do is to focus on mind-muscle connection and use good form and a weight load that allows you to exhaust your upper pecs, not just your anterior deltoids.
Is one exercise for upper chest enough?
While one exercise specifically targeting the upper chest can be beneficial, it is generally more effective to include a variety of exercises to fully develop and strengthen the upper chest muscles. Relying solely on a single exercise may limit the overall stimulation and potential growth of the upper chest. Aim for at least 2 upper chest exercises per week, and if your upper chest is really lagging, be sure to do those at the start of your workouts.
How do you get a chiseled upper chest?
Achieving a chiseled upper chest involves a combination of targeted exercises, proper nutrition, and consistency in your workout routine. Once you have the muscle built, then it really comes down to achieving a lower body fat percentage to get that chiseled upper chest look.
Do dips target upper chest?
Dips primarily target the chest muscles, but the extent to which they focus on the upper chest depends on how you perform the exercise. When done with a forward lean and the torso slightly inclined, dips can indeed place more emphasis on the upper chest.
Which chest muscle makes you look bigger?
When aiming for a well-developed chest, it's crucial to concentrate on building strong upper pectoral muscles. These muscles are highly noticeable and contribute significantly to achieving the desired appearance associated with exercising and going to the gym.
WHICH PUSHUPS WORK UPPER CHEST?
The best pushups to work your upper chest are decline pushups where your feet are elevated on a raised platform of 30-50 degrees. Your hand placement should be shoulder-width apart or slightly wider. Beginners can build upper chest muscle at home by doing pushups, but well-trained people will have to use an external load such as resistance bands.
HOW TO TARGET UPPER CHEST AT HOME?
To target your upper chest at home, you should get into a body position that slightly mimics the incline bench press. Two of the exercises we covered above, the decline pushup and pike pushup, are great bodyweight exercises that you can do at home to work the upper chest. You could also do resistance band pushups at home to help with progressive overload if bodyweight pushups become too easy.
Check out our round-up of the Best Bodyweight Chest Exercises for more great moves!
UPPER CHEST EXERCISES: Final Tips
The upper chest needs a little more thought in how you go about exercising it. If you want to build pecs of steel, then you need to start incorporating some upper chest exercises into your workout.
The key takeaways for growing your upper chest are:
- Use a variety of upper chest exercises to fully develop the clavicular head of the pecs.
- Stay within a 30-50 degree incline when doing presses or flys
- Work through a range of sets, reps, and loads to boost your ability to gain muscle and strength.
- Perform upper chest exercises in your workouts 1-2 times weekly and aim for 12-20 total sets.
Interested in more great chest-training content? Check out our Lower Chest Exercises! Or, for those struggling to grow their pecs, head to our article on How to Fix Bad Chest Genetics.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health. doi:https://doi.org/10.3390/ijerph17197339
- Marchetti PH, Uchida MC. Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. Journal of Applied Biomechanics. 2011;27(4):380-384. doi:https://doi.org/10.1123/jab.27.4.380
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Lauver JD, Cayot TE, Scheuermann BW. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science. 2015;16(3):309-316. doi:https://doi.org/10.1080/17461391.2015.1022605
Garett Reid
Author