Are you looking to build a strong and well-defined chest? If so, then incorporating exercises that target your upper chest muscles is essential. While pressing, pushing, and fly exercises are great for overall chest development, focusing on the upper chest can help you achieve even greater size, definition, and functional strength. In this post, we will guide you through the best exercises to work your upper chest, providing step-by-step instructions to help you maximize your upper chest workouts.
Contents
13 Best Exercises For Upper Chest
Here are the 15 best exercises that you can add to your upper chest workouts:
- Incline Barbell Bench Press: This compound exercise targets the clavicular head of the pectoralis major, providing a great stimulus for upper chest development.
- Incline Dumbbell Press: Similar to the barbell bench press, this exercise allows for a greater range of motion and unilateral strength development.
- Incline Dumbbell Flys: Isolating the upper chest, this exercise effectively stretches and contracts the muscle fibers, promoting size and definition.
- Low-to-High Cable Crossovers: By performing crossovers from a low to high position, you engage the upper chest muscles, enhancing muscle activation and hypertrophy.
- Dips: This bodyweight exercise not only targets the chest but also engages the triceps and shoulders. To emphasize the upper chest, lean forward slightly during the movement.
- Push-ups with feet on an elevated surface: By elevating your feet, you shift more of the workload to the upper chest, intensifying the exercise.
- Incline Push-ups: Performing push-ups on an inclined surface engages the upper chest muscles more than standard push-ups.
- Landmine Press: This exercise involves pressing a barbell attached to a landmine, targeting the upper chest and shoulders.
- Guillotine Press: An advanced variation of the bench press, this exercise places more emphasis on the upper chest by allowing a deeper range of motion.
- Incline Cable Chest Press: Using a cable machine, this exercise provides constant resistance throughout the movement and effectively targets the upper chest.
- Smith Machine Incline Press: Utilizing the guided motion of the Smith machine, this exercise allows for controlled and precise upper chest activation.
- Reverse Grip Bench Press: Changing the grip on the barbell to an underhand position shifts the focus onto the upper chest and triceps.
- Chest Dips with Forward Lean: By leaning forward during chest dips, you engage the upper chest while also targeting the lower chest and triceps.
Why focus on the upper chest?
When it comes to chest development, it is important to pay special attention to the upper chest muscles. Here’s why focusing on the upper chest should be a priority in your chest training routine:
1. Complete Chest Development:
The upper chest muscles, also known as the clavicular fibers, are often overlooked in conventional chest exercises. Most pressing exercises primarily target the middle and lower chest, neglecting the upper region. By focusing on specific exercises that target the upper chest, you ensure complete development of your chest muscles, creating a more well-rounded and symmetrical physique.
2. Enhanced Definition:
Developing the upper chest muscles can improve the overall definition and aesthetics of your chest. These muscles are located close to the collarbone and contribute to the “fullness” and “pop” in the upper chest area. By targeting these muscles, you can achieve a more sculpted and chiseled appearance, enhancing the visual appeal of your chest muscles.
3. Functional Strength:
The upper chest muscles play a crucial role in various pushing movements, such as pushing objects overhead and performing pressing exercises. By strengthening the upper chest, you improve your functional strength, which can benefit not only your fitness goals but also daily activities that require upper body strength.
Conclusion
Now that you have a solid understanding of the best exercises for your upper chest, it’s time to put your knowledge into action. Get started on your upper chest training and watch as your chest muscles become stronger, more defined, and more impressive. Keep pushing yourself and enjoy the results of your hard work!
Frequently Asked Questions
How do you target your upper chest?
The best exercises to target the upper chest include incline bench press, incline dumbbell press, low-to-high cable flys, and dips.
How can I build my upper chest at home?
To build your upper chest at home, you can do exercises like incline push-ups, push-ups with elevation, and pec deck flyes if you have the equipment.
How can I make my upper chest wider?
To make your upper chest wider, you can incorporate exercises like dips, decline cable flys, incline bench push-ups, decline bench press, and dumbbell chest flys.
Why is my chest not square?
The shape of your chest muscles is mainly determined by genetics. Exercise cannot change the origin/insertion points of your muscles, which determine their shape.
Hello, I’m Ravindra. Over the years, I’ve immersed myself deeply into the world of fitness and health, transforming both my body and mind. Writing has allowed me to share my journey, insights, and expertise with those just starting out and seasoned fitness enthusiasts alike. Beyond just routines and diets, I believe in inspiring others to adopt a holistic approach to well-being.