Are you noticing that your exercise progress is waning lately with your upper-body workouts? It may be time to refine your training program or use this best upper chest workout to produce greater results. 

An upper chest workout should prioritize exercises that specifically target areas in the upper body. This may mean that these exercises are compound movements that integrate multiple muscle groups. For lifters, compound exercises are productive for targeting more than one muscle group to encourage broader muscle engagement. 

Take advantage of these top upper chest workout exercises to help build a muscular and strong upper body physique.

11 Best Exercises For Upper Chest

If you want to improve your physique, you need a quality upper chest workout to stimulate growth. These are the best exercises for building a defined upper chest that should be integrated into your chest workout routine.

Incline Dumbbell Bench Press

The incline dumbbell bench press is one of the best upper chest dumbbell exercises. This movement, also known as the chest press, integrates an inclined position to emphasize the upper chest area more. 

It activates multiple upper-body muscle groups, including the clavicular head of the pectoralis major, anterior deltoids, and triceps. The pectoralis major establishes the movement of the press while the anterior delts and triceps act as stabilizers. Lifters can benefit from this exercise in increasing strength and building muscle mass to establish a defined physique. 

How To Do

1. Locate an available incline bench. 
2. Adjust the bench to about a 45-degree angle. 
3. Pick two dumbbells from the weight rack. 
4. Sit down on the bench and lie back. Keep both feet flat on the floor. 
5. Hold a dumbbell in each hand in an overhand grip. 
6. Position the dumbbells at your shoulders, keeping your elbows bent. 
7. Inhale and engage the abdominals.
8. Exhale and press the dumbbells over your chest and to the ceiling. 
9. Slowly return to the starting position. 
10. Repeat for desired reps and sets.

Tips

• Do not splay the elbows out to the sides. The elbows should be bent at a 45-degree angle to your torso and pointing towards the floor. This is considered the exercise’s proper form to avoid injury and enables better muscle activation. 
• Avoid pressing the dumbbells together at the top of the press. There are multiple reasons why this is discouraged, like how it can decrease muscle tension and waste energy usage.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	4–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20+
Power Training	3–5	3–5 (Explosive)

Incline Barbell Bench Press

The incline barbell bench press is considered one of the best upper chest exercises. As one of the most popular chest exercises, the incline barbell bench press effectively targets muscles like the pectorals, triceps, and shoulders. The primary muscle used in this exercise is the pectorals, making this exercise the perfect inclusion to an upper chest workout. 

As a compound exercise, this upper chest movement utilizes multiple muscle groups and joints to perform the press motion. This attribute makes it easier to produce hypertrophy and strength progress in more areas at once. Lifters can take advantage of improved bone density and body composition, to name a few benefits of this effective exercise.

How To Do

1. Find an available bench press station.
2. Move an incline bench underneath. 
3. Adjust the barbell height so that it is slightly above your chest when you sit on the bench.
4. Lie down on the bench with your shoulders against the backrest. Keep your feet flat on the floor.  
5. Position your hands on the barbell just outside shoulder-width in an overhand grip.
6. Lift the bar off the rack, straightening the arms to hold it overhead. This is your starting position. 
7. Inhale and slowly bring the bar down to your sternum.
8. Pause when the bar touches your chest. 
9. Exhale, pressing the bar upward in a straight line by extending the arms. Return to the starting position. 
10. Drive your feet into the ground, pressing your body into the bench. 
11. Repeat for desired reps and sets.

Tips

• Aim to touch the bar to your chest every repetition. This visual cue will help the lifter complete a full range of motion needed to encourage greater muscle activation. 
• Keep a straight line with the elbows and wrists to the bar when the arms straighten and bend. Using this will help improve technique and form to reduce injury risk and increase muscle engagement.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–4	5–8
Hypertrophy	3–4	10–12
Endurance Training	2–3	15–20
Power Training	4–5	1–5 (Explosive)

Dumbbell Reverse Bench Press

The dumbbell reverse bench press activates upper body muscles like the pectoralis major, biceps, triceps, and anterior deltoids. This exercise goes by many different names, including reverse grip bench press or palms-up bench press. 

Using different bench variations is productive for reducing stress on joints like the shoulders, elbows, and wrists. The reverse grip in this exercise may help reduce stress on the shoulders. This may be helpful for lifters who struggle with shoulder pain but want to train their upper chest.

How To Do

1. Grab two dumbbells for this exercise. 
2. Hold the dumbbells in an underhand grip with palms facing away from you while standing. 
3. Lie down on a flat bench. Keep your feet flat on the floor. 
4. Bend your elbows, tucking them to your sides. Your forearms should be perpendicular to the floor. This is your starting position. 
5. Inhale. 
6. Exhale and press drive dumbbells up to the ceiling by straightening the arms.
7. Inhale as you return to the starting position.
8. Repeat for desired reps and sets.

Tips

• Do not splay the elbows out to the sides. Keep your arms locked into the sides, bending the elbows away from you as you perform the press.
• Refrain from allowing the dumbbells to press together at the top of the press.
• Perform a full range of motion. Allow the elbows to come all the way down to your sides at the bottom of the movement.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	4-5	6-8
Hypertrophy	3-4	8-12
Endurance Training	2-3	15-20+
Power Training	4-5	3-5 (Explosive)

Barbell Close-Grip Bench Press

The barbell close-grip bench press is a must for any upper chest workout. This movement emphasizes upper body muscles like the triceps, pectoralis major, and deltoids. 

As a variation of the traditional bench press, it enforces a close grip hand placement to activate the triceps brachii. The benefits of this exercise extend from stimulating muscle growth in the chest and triceps to improving explosive arm actions. Integrating this exercise into your upper chest workouts can benefit athletes and lifters looking to improve performance, strength, and hypertrophy.

How To Do

1. Find an available weight bench. 
2. Adjust the barbell to an appropriate weight for your current fitness level and goals. 
3. Lie down on the bench.
4. Position yourself at eye level below the bar. Keep your feet flat on the floor. 
5. Place your hands on the bar about shoulder-width apart in an overhand grip. 
6. Press your body down onto the bench and your feet onto the floor. 
7. Lift the bar off the rack, keeping your arms extended to hold the bar in line with your upper chest. This is your starting position. 
8. Inhale and slowly lower the barbell down to your chest. 
9. Touch the barbell to your chest.
10. Exhale and press the barbell to the ceiling to return to the starting position.
11. Repeat for desired reps and sets.

Tips

• Avoid lifting your hips off the bench while performing the bench press. This is considered poor form and is often a sign that the weight load is too heavy for the lifter. 
• Do not bounce the bar off your chest at the bottom of the movement. Doing so can risk injury to the sternum. Bouncing the bar off the chest utilizes momentum to drive it back up, decreasing muscle engagement.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20
Power Training	3–5	1–5 (Explosive)

Low-To-High Cable Fly

The low-to-high cable fly is a top cable exercise for activating the upper chest. There are other variations of this exercise, like the high-to-low chest fly, which targets the lower chest. In this exercise, the pectoralis major is the primary muscle, with secondary muscles like the triceps and deltoids activated. 

The cable machine makes adjusting weight load quicker. Lifters wanting to increase or decrease weight load have an easier time without having to unrack and re-rack plates. The low-to-high movement pattern of this cable fly better recruits the upper chest to stimulate progress in hypertrophy and strength.

How To Do

1. For this exercise, you will need two cable pulleys. 
2. Clasp handles to both cable pulley machines. 
3. Adjust the height of the pulleys to waist level or lower for a greater range of motion. 
4. Stand in between the pulleys on either side of you with feet shoulder-width apart.
5. Grasp both hands in an underhand grip with palms facing up.
6. Hold your arms at your sides with a slight bend in the elbows. 
7. Take a large step forward, entering a staggered stance. This is your starting position. 
8. Keep the chest high and core engaged to maintain a neutral spine. 
9. Inhale.
10. Exhale and raise your arms to chest levels until your hands connect at the top in the center. 
11. Inhale as you return to the starting position.
12. Repeat for desired reps and sets.

Tips

• Maintain a slight bend in the elbows to produce greater muscle tension and reduce strain on the elbow joint. 
• Engage the abdominals to protect the spine and keep the back from arching while performing the exercise.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (Explosive)

Decline Push-Up

The decline push-up is a progression variation of the traditional push-up. It incorporates a declined upper body position to increase gravity’s weight load to further challenge the lifter. 

In this exercise, various muscles like the upper pectorals, serratus anterior, anterior deltoids, and triceps are activated. This exercise is also productive for strengthening the core, which is necessary for supporting balance, coordination, and stability. 

It is an effective bodyweight exercise that can be performed just about anywhere. A bench, bed, or box can be used to create the declined body position for this push-up variation.

How To Do

1. You will need a chair for this exercise. Make sure it is stable and will not fall or move to destabilize you while performing the decline push-up. 
2. Stand in front of the seat, facing away from the chair. 
3. Take one large step forward. 
4. Go down on your hands to enter a high plank position.
5. Pick up your feet to place them on the seat of the chair. This is your starting position. 
6. Inhale and lower your chest down to the floor.
7. Pause at the bottom. 
8. Exhale and drive through the hands to return to the starting position.
9. Repeat for desired reps and sets. 

Tips

• Avoid flaring the elbows out to the sides while executing the push-up. Focus on driving the elbows back behind you rather than out to the sides.
• Maintain a neutral spine and straight back. Engage the abdominal muscles to prevent the hips from dipping down and breaking form.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	1–6
Hypertrophy	3–4	8–12
Endurance Training	2–3	15–20
Power Training	3–5	1–5 (Explosive)

Pike Push-Up

The pike push-up is a progression of the traditional push-up. The pike body position enforces more core usage while also challenging the lifter’s upper body strength to maintain stability. Muscle groups like the pectoralis major, latissimus dorsi, deltoids, and serratus anterior are activated in this exercise. 

Integrating this bodyweight exercise into workouts can help lifters challenge their muscular strength and endurance. This exercise can be performed anywhere without the need for any equipment. The benefit of not requiring equipment is that lifters can easily access health and fitness progress whenever they want.

How To Do

1. Enter a high plank position on hands and feet.
2. From here, lift the hips up to form an inverted V. Try to keep the arms and legs as straight as possible. This is your starting position. 
3. Inhale and bend at the elbows to slowly lower your upper body to the floor while maintaining the V shape. If done correctly, it will appear as if you’re aiming to press your head down into the floor. 
4. Pause at the bottom.
5. Exhale and push through the hands to return to the starting position.
6. Repeat for desired reps and sets.

Tips

• Do not let your head touch the floor at the bottom of the pike push-up. Aim to get as close as possible without making actual contact. If you can’t reach that far, strengthen your upper body and challenge yourself to achieve this full range of motion. 
• The core should be activated throughout the exercise to maintain the V position in the pike push-up. Focus on engaging the core to preserve this position so the exercise can be performed correctly.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–15
Power Training	3–5	1–3 (Explosive)

Dumbbell Pullover

The dumbbell pullover is typically used as an isolation exercise to focus on activating the triceps brachii. It does incorporate other secondary muscles, like the pectoralis major, serratus anterior, and deltoids. 

This exercise can be used with different forms of equipment, like a barbell or kettlebell. It can easily be integrated into upper chest workouts to increase strength and stimulate muscle growth in the upper body.

How To Do

1. Find a free flat bench. 
2. Grab one dumbbell from the weight rack. 
3. Enter a glute bridge position with only the upper back on the bench. Keep the feet flat on the floor, creating a flat line from knee to head. 
4. Cup the end of the dumbbell in both hands.
5. Reach the arms overhead, keeping them straight. This is your starting position. 
6. Inhale and begin to lower the dumbbell behind your head. 
7. Maintain a slight bend in the elbows to preserve muscle tension. 
8. Pause when your elbows reach your ears. 
9. Exhale and drive the arms up to return to the starting position. 
10. Repeat for desired reps and sets.

Tips

• A helpful visual cue is to aim to have the biceps touch your ears at the bottom of the movement. Another is to keep the lower back pressed to the bench to ensure the core is properly engaged.
• This exercise can be performed at home even if you don’t have a bench. Simply lie on the ground and bend the knees to keep the feet flat on the floor. Replicate the instructions provided above. If you want to establish a greater range of motion, hold the dumbbell by both ends.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–4	6–8
Hypertrophy	3–5	8–15
Endurance Training	3–4	15–20
Power Training	3–5	3–6 (Explosive)

Dumbbell Front Raise

The dumbbell front raise is typically used to target the anterior deltoids, also known as the front delts. It does activate other muscle groups like the serratus anterior, pectoralis major, biceps, and trapezius to support movement and stability. 

When performing the dumbbell front raise, use lighter weights. Heavy weight loads during shoulder exercises like this one can strain the shoulder joint and risk potential injury. Focus on increasing muscle engagement by emphasizing mind-to-muscle connection with the lighter weights.

How To Do

1. Pick two dumbbells from the weight rack. 
2. Stand with feet shoulder-width apart. 
3. Hold the dumbbells in an overhand grip.
4. Position them in front of you at your thighs with arms straight. This is the starting position. 
5. Inhale.
6. On your exhale, raise your arms until they are parallel to the floor. 
7. Pause.
8. Inhale and return to the starting position.
9. Repeat for desired reps and sets.

Tips

• Do not round the back or slouch the shoulders. Keep the back straight and core engaged to maintain a neutral spine. 
• Refrain from rocking or swaying, which enforces the use of momentum to perform the exercise. If you need to use momentum to execute the dumbbell front raise, the weight load is too heavy for you. Lower the weights to a more appropriate load.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–4	6–8
Hypertrophy	3–5	8–15
Endurance Training	3–4	15–20
Power Training	3–5	3–6 (Explosive)

Dumbbell Chest Fly

The chest fly is one of the top dumbbell chest exercises for activating the pectorals. It incorporates a prone position on a flat bench to enforce gravity’s weight load to challenge upper body strength. As the arms are lowered downward, the muscles are pressured to fight against gravity and the dumbbell’s weight load. This produces an effort to return to the starting position. 

In contrast to the barbell bench press, the dumbbell chest fly doesn’t have as high of a muscle activation rate. The dumbbell chest fly is still productive at stimulating the pectoralis major, biceps, and deltoids.

How To Do

1. Snag an available flat bench with enough space on both sides for the arms to stretch out. 
2. Pick two dumbbells from the weight rack. 
3. Lie on your back on the bench with your feet flat on the floor. 
4. Straighten both arms overhand, keeping a slight bend in the elbows. This is your starting position. 
5. Inhale and slowly lower the dumbbells out to the side in an arcing motion. 
6. Stop when the dumbbells align with your chest. 
7. Exhale and drive the arms back up to return to the starting position. 
8. Repeat for desired repetitions and sets.

Tips

• Do not bang the dumbbells together at the top, as this decreases muscle tension placed on the targeted muscles. 
• Keep tension in the abdominal muscles to prevent the lower back from arching off the bench.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–4	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20
Power Training	3–5	1–3 (Explosive)

Barbell Overhead Press

The barbell overhead press is an upper-body exercise that emphasizes deltoid engagement as the primary muscle. It engages other muscle groups like the pectoralis major, serratus anterior, trapezius, and triceps to produce movement and maintain stability. Compared to other overhead press variations like the machine press, the barbell version is considered more effective at muscle activation. 

Adding the barbell overhead press to your upper chest workout can actively support efforts to build a dominating upper-body physique. It stimulates numerous upper body muscles in the chest, arms, and back to produce muscle growth and strength gain.

How To Do

1. Prepare a squat rack by adjusting the barbell to right below shoulder height. 
2. Load the barbell to an appropriate weight for your current fitness level and goals. 
3. Grasp the barbell in an overhand grip with hands just outside shoulder-width. 
4. Inhale and lift the barbell off the rack. 
5. Hold it at shoulder level against your chest. This is your starting position. 
6. Take a step back from the rack to avoid potential collision while performing the press. 
7. Inhale, preparing for the lift. 
8. Exhale and press the bar up until both arms are extended above. 
9. Pause.
10. Inhale and slowly return to the starting position.
11. Repeat for desired reps and sets.

Tips

• Do not bend the wrists while executing the lift. Keep the wrists straight to avoid joint injury. Think of rolling the knuckles skyward as you press. 
• Use the visual cue of lining the biceps up with your ears at the top of the movement. This will help ensure that you are pressing up rather than behind or in front of you. 
• To prevent injury, refrain from leaning back or forward excessively. Contract the abdominal muscles to maintain a straight back and neutral spine.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–12
Endurance Training	3–4	15–20
Power Training	3–5	1–3 (Explosive)

Best Upper Chest Workout Routine

This upper chest workout focuses on building strength and size in the pectoralis major’s upper portion. Each exercise targets the chest from different angles for maximum muscle activation.

Exercise	Sets x Reps	Rest
Incline Dumbbell Press	4 x 8-10	90 seconds
Dumbbell Chest Fly	3–4 x 8–12	90 seconds
Low-to-High Cable Fly	3 x 12-15	60 seconds
Dumbbell Pullover	3 x 10-12	75 seconds
Decline Push-Up	3 x 12-15	45 seconds

Anatomy Of The Upper Chest

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

The upper chest, known as the clavicular head of the pectoralis major, plays a crucial role in pushing and lifting movements. It connects the collarbone to the upper arm and moves the arm upward, inward, and across the body. 

All bench press angles will engage the upper chest, but a 30-degree incline is the most effective. At this angle, muscle activation reaches around 30% of its maximum voluntary contraction, making it ideal for upper chest growth. Strengthening and increasing the size of the upper chest is important for several reasons. 

For athletes, a stronger upper chest improves performance in sports that involve pushing motions, such as football or boxing. For bodybuilders, building the upper chest helps create a fuller, more balanced physique. Additionally, everyday activities like lifting objects overhead or pushing heavy doors become easier with a strong upper chest. 

Improved upper chest development also supports shoulder stability and reduces the risk of injury by balancing upper body strength. Overall, a stronger upper chest benefits anyone looking to enhance strength, athletic performance, or general fitness.

Benefits Of Upper Chest Training

Overall Chest Development

As we mentioned, neglecting the upper chest workout can give an odd appearance with an overpowering lower chest. Including upper chest exercises can help build a more complete and well-rounded appearance of the chest.

Help Stabilize The Shoulder Joint

The upper chest connects to the clavicles/shoulders, which helps to stabilize the shoulder joint from the front. This in turn can reduce the risk of shoulder injury in times when the shoulder joint pulls backwards.

Tips For Doing Upper Chest Workouts

Since these exercises target an often neglected area of the chest, using less common angles, it is important to be mindful of the technique and weight used during an upper chest workout. If you do this, not only will it ensure a safe workout, but it will also help to realize the greatest gains.

Keep The Elbows Tucked

The upper chest tendons and ligaments are connected to the collarbones and shoulders and, thereby are activated by the upper arm moving forward. When doing any upper chest pressing or fly movement, make sure your elbows are tightly controlled and stabilized.

Keep The Elbows Slightly Bent During Fly Based Exercises

During the chest flies, it is important to keep the elbow joint slightly bent and sufficiently stabilized. This simple strategy will halt the lower arm from overstretching and becoming injured.

Core Bracing Techniques

Bracing the core is one of the most crucial tips for upper chest training, or any type of exercise for that matter. Bracing the core throughout the movement will ensure that the spine stays in a safe and neutral position, preventing loading/curving and injury.

Breathing Techniques

When doing these exercises, take a deep and hold a deep breath while pressing, forcefully release some of the breath during the press, finally followed by releasing the breath completely while bringing the weight down.

I know breathing seems like something you shouldn’t have to focus on, but natural restraining of breath during these exercises can deprive the body and brain of important oxygen, which can be very dangerous.

Warm Up

We all want to skip to the good part, but let us not undervalue the importance of warming up the upper chest and shoulders before your workout. Low-intensity upper chest and shoulder rotation movements can help lubricate the joints with synovial fluid and warm the muscles/core body temperature. Overall, this improves the flexibility of the body, lowering the risk of injury when you work at higher intensities.

Observe Good Nutrition

A lifter must observe a well-balanced and calorie-controlled diet to lose fat around the stomach and chest if they want to have any chance at achieving the muscle definition they are looking for. 

Start your day with a healthy breakfast full of micronutrients, carbohydrates, and protein, and keep that mindset throughout the day, making appropriate food and beverage choices that help to attain your goals, not get in their way.

Conclusion

Building a strong upper chest is essential for enhancing strength, performance, and overall physique. Each exercise in this routine helps develop the upper chest. The 30-degree incline offers the best stimulus for targeting the clavicular head. 

However, all angles in the workout are important, as they ensure balanced muscle development and comprehensive strength gains. Whether your goal is hypertrophy, strength, or endurance, there’s a specific chest exercise to help support your fitness goals. Progress takes time, but consistency and dedication will lead to noticeable improvements. 

The key is to find a routine that fits your needs and to stay committed to your goals. Take the first step, adjust as needed, and enjoy the results as your upper chest and overall strength grow stronger.