A well-developed upper chest not only contributes to a balanced, muscular physique but also improves overall upper body strength and posture. By isolating the upper chest, you can create symmetry in your chest muscles, support shoulder stability, and enhance functional strength.
This guide will cover the best exercises for upper chest, tips on performing each exercise, and the benefits of focusing on your upper chest.
Why You Should Work Out Your Upper Chest
The chest is divided into the upper (clavicular), middle, and lower (sternal) portions, each with unique functions. Many traditional chest exercises, such as flat bench press or standard push-ups, primarily target the middle and lower chest, often neglecting the upper chest. By incorporating upper chest exercises, you’ll achieve a more complete, aesthetic look while enhancing shoulder stability and overall strength.
- Improved Aesthetics and Symmetry: A well-defined upper chest creates a more balanced look and helps prevent an overdeveloped lower chest, which can give a droopy appearance. Developing the upper chest enhances the “shelf” look that gives the chest a fuller appearance.
- Enhanced Upper Body Strength: Strengthening the upper chest helps improve performance in a variety of upper body exercises and activities. The upper chest works in conjunction with the shoulders and triceps, making it essential for pushing and pressing motions.
- Better Shoulder Stability and Injury Prevention: The upper chest muscles stabilize the shoulder joint, reducing the risk of shoulder injuries. When your upper chest is strong, it provides better support during high-load pushing exercises, protecting your shoulder ligaments and rotator cuffs.
- Improved Posture: A strong upper chest can aid in maintaining an upright posture, which reduces strain on the upper back and shoulders. This can be particularly beneficial for those who spend long periods sitting, as a strong chest counteracts the effects of poor posture and hunching forward.
Top Exercises for Building the Upper Chest
Start incorporating these exercises into your upper chest training to jumpstart your progress – and don't forget to use UPPPER Wrist Wraps on your heavy sets to stabilize and protect your wrists!
Incline Bench Press
Targets: Upper chest, shoulders, and triceps
How to Do It:
- Adjust the bench to a 30-45 degree incline.
- Lie back with a barbell or dumbbell over your chest, hands slightly wider than shoulder-width apart.
- Lower the weights slowly to your upper chest, then press them back up to the starting position.
Tips: Use a moderate weight to start, ensuring control during both the lowering and pressing phases. Keep your shoulders down to prevent shoulder strain.
Incline Dumbbell Fly
Targets: Upper chest, shoulders
How to Do It:
- Set an incline bench to about 30 degrees and hold a dumbbell in each hand with palms facing each other.
- Begin with your arms extended over your chest, then slowly lower the dumbbells outward, creating a wide arc until you feel a stretch.
- Squeeze your chest muscles to bring the dumbbells back together.
Tips: Avoid fully locking your elbows; a slight bend will maintain tension on the upper chest. Move slowly to prevent shoulder strain.
Reverse-Grip Bench Press
Targets: Upper chest, triceps
How to Do It:
- Lie on a flat bench, holding a barbell with an underhand (supinated) grip, hands shoulder-width apart.
- Lower the bar to your upper chest, keeping your elbows close to your body.
- Press the bar back up while focusing on engaging the upper chest.
Tips: This exercise can feel different, so start with a lighter weight to get used to the motion. A spotter is recommended, especially with heavier weights.
Landmine Chest Press
Targets: Upper chest, shoulders, and core
How to Do It:
- Anchor a barbell in a landmine attachment.
- Hold the free end of the bar with both hands in front of your chest, then press it up and away from your body at a slight angle.
- Bring the bar back to your chest, controlling the movement.
Tips: Use a staggered stance and keep your core tight to help with stability. This exercise is excellent for unilateral strength if performed with one hand.
Low-to-High Cable Fly
Targets: Upper chest
How to Do It:
- Set the cables on a cable machine to a low setting, holding one handle in each hand.
- Stand in the middle of the machine with feet shoulder-width apart, and bring your hands up and together in a scooping motion toward your upper chest.
- Squeeze your chest at the top, then slowly return to the starting position.
Tips: Focus on a slow, controlled movement to maximize upper chest engagement. Keep a slight bend in the elbows to reduce stress on the shoulder joints.
Incline Push-Up
Targets: Upper chest and triceps
How to Do It:
- Place your hands on an elevated surface, such as a bench or sturdy box, with your body in a straight line.
- Lower yourself until your chest almost touches the surface, then push back up to the starting position.
Tips: This exercise is an excellent bodyweight option to work the upper chest without equipment. Focus on maintaining a straight body alignment throughout.
Smith Machine Incline Bench Press
Targets: Upper chest, shoulders, and triceps
How to Do It:
- Set an incline bench under the Smith machine and position yourself on the bench, with the bar aligned over your upper chest.
- Lower the bar to your upper chest, then press it back up, focusing on squeezing your chest at the top.
Tips: The Smith machine provides extra stability, making it easier to focus on isolating the upper chest without balancing the weight.
Jammer Press
Targets: Upper chest, shoulders, triceps, and core
How to Do It:
- Stand facing the jammer machine
- Hold the handles (or the barbell end) at shoulder height, elbows bent.
- Explosively press the handles forward and upward, extending your arms fully.
- Control the weight back down to shoulder height, then repeat.
Tips: Focus on driving through your upper chest and shoulders while engaging your core. The movement should be controlled yet powerful, making it ideal for power-based workouts.
FAQ
How often should I work on my upper chest?
It’s generally best to train your upper chest 1-2 times a week, allowing at least 48 hours for recovery between sessions to avoid overtraining.
Can I build my upper chest without a bench?
Yes! Exercises like incline push-ups, landmine chest presses, and low-to-high cable flyes can effectively target the upper chest without a traditional incline bench.
What’s the best incline angle for upper chest exercises?
The ideal incline angle is between 30-45 degrees. Higher inclines tend to activate the shoulders more than the upper chest.
What are the best wrist wraps for upper chest exercises and more?
UPPPER is your trusted source for high-quality lifting gear. Our Wrist Wraps 2.0 are engineered to provide unmatched wrist protection, stability, and support so you can push through your toughest sets.
Elevate your push days and start seeing the progress you deserve with UPPPER Wrist Wraps.