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Building upper chest muscles is no easy feat and requires a dedicated training approach. While some standard chest exercises, such as flat bench presses, dumbbell presses, and dips, are great for overall chest training, they may not be sufficient for those looking to specifically target their upper chest. To build upper chest muscles, one must incorporate exercises that isolate the upper pecs, such as heavier incline presses, and train with a variety of rep ranges and intensities. In addition, understanding the mechanics of muscle growth is crucial, as it involves placing extra tension on the upper pecs, using specific grips, and stretching the chest to allow for increased blood flow to the area.
| Characteristics | Values |
|---|---|
| Upper chest muscle | Clavicular head of the chest muscle |
| Pectoralis Major | |
| Pectoralis Minor | |
| Serratus Anterior | |
| Exercises | Incline Dumbbell Fly |
| Incline Bench Press | |
| Bench Press | |
| Reverse Grip Press | |
| Dumbbell Incline Bench Press | |
| Close-Grip Bench Press | |
| Incline Push | |
| Decline Push-up | |
| Dips |
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What You'll Learn
Incline dumbbell fly
The incline dumbbell fly is a great exercise for building upper chest muscle. It is a variation of the bench press that targets the upper pectoralis major. In addition, it also works the anterior deltoid muscles and biceps.
To perform the incline dumbbell fly:
- Set the bench inclination to between 15 and 30 degrees.
- Lie down on the bench with a dumbbell in each hand, keeping them at your sides, level with your chest.
- Your elbows should be bent at 90 degrees, with a slight bend at your elbow.
- Press the dumbbells up until they are just short of lockout. Your palms should be facing each other.
It is important to maintain proper form throughout the exercise. Avoid lowering the dumbbells below chest height, as this could lead to injury. Instead, keep your arms slightly bent at the elbow at the lowest position. Hold for a second, then slowly swing your arms back up to the starting position.
The weight you use should be one that leaves you 1 to 2 reps short of failure. This will ensure your muscles are challenged and stimulated for growth.
In addition to the incline dumbbell fly, incorporating other exercises such as the flat bench press and its variations can also be beneficial for overall chest development.
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Incline bench press
The incline bench press is one of the best exercises for your upper chest. The incline angle allows for a better range of motion for your pecs, making it a great exercise for building muscle.
To perform the incline bench press, sit on an inclined bench, unrack a barbell, and hold it with straight arms above your shoulders. Inhale, and slowly lower the bar down to your chest. Then, press the bar up while exhaling until your arms are fully extended.
The correct angle for the incline bench press is crucial to maximising the workout for your upper chest. Research suggests that an angle of 30 degrees from flat is the best angle to target the upper chest for muscle growth. This angle also minimises the effect on the anterior deltoid muscles, allowing the upper chest to be the prominent muscle group targeted.
You can also perform the incline bench press with dumbbells, which offer even more variety in terms of range of motion. Dumbbells will also challenge and develop your ability to stabilise your shoulders. However, they are more unstable than a barbell, which may limit the amount you can exhaust your muscles before losing balance or technique.
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Flat bench press
The flat bench press is a compound exercise that targets the muscles of the upper body, including the chest, shoulders, and arms. It is performed by lying on a flat bench and pressing a weight upward using either a barbell or a pair of dumbbells. During the exercise, the weight is lowered to chest level and then pressed upward while extending the arms. This movement is considered one repetition, or rep.
To perform a flat bench press, start by lying on a flat bench with your feet firmly planted on the floor. If you are using a barbell, grip the bar with your hands slightly wider than shoulder-width apart, ensuring that the bar is directly over your shoulders. If using dumbbells, hold them in a starting position with your arms straight above your shoulders.
Inhale and lower the weight down to your chest, then press the weight upward while exhaling and extending your arms. It is important to maintain proper form and technique throughout the exercise, keeping your core muscles tight and your back slightly arched.
The flat bench press is a versatile exercise that can be performed with either a barbell or dumbbells, allowing for a longer range of motion and the ability to target specific muscle groups. It is a classic exercise that has been used for decades to build upper body strength and size. Additionally, it serves as a foundation for other exercises, such as pushups, and can be beneficial for sports like sprinting, hockey, and football.
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Dumbbell chest exercises
Dumbbells are a great way to build upper chest muscles and increase overall chest strength. Dumbbell exercises offer more freedom of movement and can create access to a much larger range of motion than barbells.
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Stand with your feet shoulder-width apart. Hold a dumbbell down at your side and shrug across your body so that the dumbbell lines up under the opposite pec. Lower the dumbbell and repeat. This exercise helps achieve a full chest contraction by getting to full adduction in the exercise.
Dumbbell Close-Grip Press
Lie on a flat bench with a dumbbell in each hand, holding them above your chest. Position the dumbbells close together, with your palms facing each other. Press the dumbbells up in a controlled motion, fully extending your arms but not locking your elbows. This exercise is excellent for targeting the upper chest while also engaging the shoulders and triceps.
Dumbbell Incline Bench Press
Set the bench incline to an angle between 15 and 45 degrees. Lie on the bench with a dumbbell in each hand, holding them above your chest. Press the dumbbells upwards, extending your arms fully but not locking your elbows. The dumbbells should come together at the top, almost touching each other. Slowly lower the dumbbells back down. This exercise primarily targets the upper portion of your chest.
Dumbbell Pullover
Sit on a bench with a dumbbell in each hand, positioned at your shoulders. Raise the dumbbells above your chest with your elbows slightly bent and your palms facing each other. Bring the dumbbells downwards while maintaining an arch in your arms. Lower them to a point until you feel a stretch in your chest. Lift and bring the weights back to the starting position.
Dumbbell Incline Chest Fly
Set the bench to an angle of a 45-degree incline. Lie with your back on the bench with a dumbbell in each hand. Hold the dumbbells together against your chest and lift them. While lowering, the tip of the dumbbell should be just above your clavicular head. They should be squeezed together throughout the duration of the set. Try to lift heavier in this exercise.
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Upper chest anatomy
The chest, or thorax, is located between the neck and the abdomen in the human body. The main structure of the chest is the rib cage, which is made up of the rib bones, thoracic vertebrae, and the sternum. The chest contains organs such as the heart and lungs, as well as muscles and other internal structures.
The pectoral region, located on the anterior chest wall, contains four muscles that exert a force on the upper limb: the pectoralis major, pectoralis minor, serratus anterior, and subclavius. The pectoralis major is the dominant muscle in the upper chest and is often referred to as the "pecs". It is a large, fan-shaped muscle that stretches from the armpit up to the collarbone and down across the lower chest region on both sides of the chest. The pectoralis minor is a small, triangular muscle located beneath the pectoralis major in the upper chest area. It is involved in many movements of body parts on the backside of the body.
The serratus anterior is found on the top sides of the ribs and wraps around the upper rib cage, attaching to the shoulder blades. This muscle is responsible for pulling the shoulder blades forward and lifting the arms overhead. The subclavius muscle is also part of the anterior chest wall and works with the serratus anterior to hold the scapula against the ribcage.
To effectively target the upper chest during workouts, exercises such as the incline bench press, incline dumbbell fly, and wide-grip bench press are recommended. These exercises emphasize the upper chest and allow for a full range of motion, stimulating new muscle growth.
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Frequently asked questions
Exercises that target the upper pecs include the incline barbell bench press, performed at a 15-45 degree angle, and the flat bench press. You can also try cable flyes, which allow you to keep constant tension on the muscle.
Train your upper chest two to three times a week, using a variety of rep ranges and intensities to maximise muscle growth.
Make sure to stretch your chest in between sets to expand the fascia, a thin layer of skin surrounding your muscle fibres. This makes room for more blood to get into the area, improving strength and growth.
Set the bench at a 30-45 degree angle, depending on your sternum angle.
Focus on the muscle you want to work on and perform each rep with the goal of feeling only that area working. Slow down the reps and pause in between.
