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Transform Your Pecs in Weeks With These Tested Upper Chest Workouts

Are you tired of the same old bench press routine and looking for something to really pump up your upper chest? Well, you are in luck! We have got the scoop on the best upper chest workouts to help you build those powerful pecs you have been dreaming of.

Upper chest workouts guide

Anas / Unsplash / Essentially, upper chest workouts are crucial for developing a well-rounded, muscular chest.

This specific area, known technically as the clavicular portion of the pectoralis major, can often be neglected, leading to a disproportionate appearance. Targeting the upper chest not only enhances your physique though. But it also improves your overall strength and posture.

Incline Barbell Bench Press

Starting off our list is the classic incline barbell bench press, a staple in upper chest workouts. By setting the bench to an incline of about 15 to 45 degrees, you shift the focus from the middle chest muscles directly to the upper pecs. Here is how to do it:

  • Setup: Lie on an incline bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Execution: Unrack the barbell and hold it straight over your chest. Slowly lower it to your upper chest while keeping your elbows at about a 45-degree angle from your body. Push the bar back up to the starting position, focusing on using your chest muscles to drive the movement.

Incline Dumbbell Press

Variety is the spice of life, they say. And the incline dumbbell press adds just that to your upper chest workouts. Using dumbbells allows for a greater range of motion and helps in correcting any muscle imbalances since each side of the body works independently.

Upper chest workouts guide

Olly / Pexels / Incline Dumbbell Press is one of the best upper chest workouts for powerful pecs.

Here is how you do it:

  • Setup: Sit on an incline bench set to 30 degrees with a dumbbell in each hand resting on your thighs. Kick the weights to shoulder level as you lean back.
  • Execution: Press the dumbbells up until your arms are extended overhead. Make a slight pause at the top, then lower them slowly back to the starting position.

Cable Crossover (High Pulley)

Cable crossovers from a high pulley are excellent for targeting the upper pecs with constant tension throughout the movement. This exercise is particularly effective for sculpting and defining the chest.

  • Setup: Set the handles on a high position on a cable machine. Stand in the middle with a slight forward lean, grasping the handles with your palms facing down.
  • Execution: With a slight bend in your elbows, bring your hands together in front of your chest. Slowly return to the starting position, controlling the weight as you go back.

Chest Dips (Angled Forward)

While dips are generally known for targeting the lower pecs, angling your body forward during a dip shifts the focus toward the upper chest. This is an advanced move that utilizes body weight for resistance.

Use parallel bars and hoist yourself up to the starting position with your arms locked out.

Upper chest workouts guide

Olly / Pexels / To do Chest Dips, lean your torso forward and bend your knees slightly. Lower your body until your shoulders are below your elbows.

Now, push yourself back up to the starting position, focusing on using your chest muscles.

Push-Ups with Feet Elevated

Push-ups with feet elevated is a bodyweight exercise that effectively targets the upper chest. Elevating your feet increases the resistance and focuses more on the upper pecs.

To do this, get into a push-up position with your feet on a bench or step and your hands slightly wider than shoulder-width on the floor. Now, lower your body down keeping your back straight and your core tight. Press back up to the starting position, squeezing your chest muscles.

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