The upper chest is often an overlooked area when it comes to chest training, but it’s essential for a well-rounded and aesthetically pleasing physique. Having a well-defined and aesthetically pleasing upper chest can improve overall appearance, enhance posture and improve balance. However, many individuals often overlook upper chest exercises, focusing instead on the middle and lower portions of the chest. This can lead to an imbalance in the chest muscles, which can result in poor posture and limited overall chest development. The upper chest is responsible for giving the chest a full, lifted appearance, which can help to make the waist look smaller. Unfortunately, this area of the chest is also one of the hardest to target and tone, which is why we’ve compiled a list of the best upper chest exercises to help you achieve your fitness goals.
Incline Barbell Bench Press
The incline barbell bench press is a staple in any chest workout routine and is a great way to target the upper chest. Start by setting the incline bench at a 45-degree angle, which will place more emphasis on the upper chest, then lie back and grip the bar with your hands just outside of shoulder-width. Lower the bar to your chest, pause briefly, then press the bar back up to the starting position. Repeat for the desired number of repetitions.
Incline Dumbbell Fly
The incline dumbbell fly is a great exercise to target the upper chest while also working the inner pecs. Start by lying on an incline bench with a pair of dumbbells in your hands. Keeping your arms slightly bent, lower the dumbbells out to your sides, then bring them back together at the top. Repeat for the desired number of repetitions.
Incline Cable Fly
The incline cable fly is a great exercise to target the upper chest while also working the stabilizer muscles in the shoulders and arms. Start by standing in front of an incline cable machine, with the cables attached to either side of a high pulley. Grasp each cable with a neutral grip, then bring your arms together in front of your chest. Repeat for the desired number of repetitions.
Decline Push-Up
The decline push-up is a great bodyweight exercise that targets the upper chest, as well as the triceps and shoulders. Start in a push-up position with your feet elevated on a step or bench, then lower yourself down until your chest touches the floor. Push back up to the starting position, repeat for the desired number of repetitions.
Dumbbell Pullover
The dumbbell pullover is a great exercise to target the upper chest, as well as the lats and triceps. Start by lying on a flat bench with a dumbbell in your hands, then extend the weight overhead. Lower the weight behind your head, keeping your arms straight, then return to the starting position. Repeat for the desired number of repetitions.
Smith Machine Incline Bench Press
The Smith machine incline bench press is a great exercise to target the upper chest, as well as the triceps and shoulders. Start by lying on an incline bench with your feet flat on the floor and your head under the bar. Grip the bar with your hands just outside of shoulder-width, then lower the bar to your chest, pause briefly, then press the bar back up to the starting position. Repeat for the desired number of repetitions.
Dumbbell Incline Bench Press
The dumbbell incline bench press is a great exercise to target the upper chest, as well as the triceps and shoulders. Start by lying on an incline bench with a pair of dumbbells in your hands. Lower the weights to your chest, pause briefly, then press the weights back up to the starting position. Repeat for the desired number of repetitions.
Cable Crossovers
Cable crossovers are a highly effective exercise for targeting the upper chest. To perform the exercise, stand in the middle of a cable crossover machine, and select the appropriate weight. With your palms facing forward, bring the cables together in front of your chest, and then return them to the starting position.
It is important to focus on proper form when performing upper chest exercises. Maintaining a controlled pace, keeping your shoulders back and down, and avoiding arching your back will help you get the most out of each exercise and prevent injury. Additionally, incorporating progressive resistance, such as increasing the weight or reps, will help you see continued progress over time. Check the 7 Benefits of Gym and Exercise.
Conclusion
Upper chest exercises are a crucial component of a well-rounded workout routine. By focusing on these exercises, you can create a more aesthetically pleasing and balanced chest, as well as improve posture and overall health. Incorporate these exercises into your routine, focus on proper form, and progress resistance over time for optimal results.
