Best Upper Chest Exercises
The upper chest, the area above your pectoral muscles, is often neglected in workout routines. However, working your upper chest is crucial for developing a well-rounded physique and improving your overall strength. Here are some of the best exercises to target your upper chest:
1. Incline Dumbbell Press
Incline dumbbell press is a classic exercise for building upper chest strength and size. It targets the upper pectoralis major and anterior deltoid muscles.
How to do it:
- Lie on a weight bench set to an incline position.
- Hold a dumbbell in each hand, palms facing each other.
- Lower the dumbbells towards your chest until they are just above your chest.
- Press the dumbbells back up to the starting position.
Tips:
- Control the weight: Avoid bouncing the dumbbells at the bottom of the movement.
- Proper form: Keep your elbows slightly bent throughout the movement and avoid arching your back.
2. Incline Barbell Press
Similar to the incline dumbbell press, incline barbell press is another effective upper chest builder.
How to do it:
- Lie on a weight bench set to an incline position.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell towards your chest until it touches your upper chest.
- Press the barbell back up to the starting position.
Tips:
- Use a spotter: Always use a spotter when lifting heavy weights.
- Maintain a stable grip: Avoid shifting your grip during the exercise.
3. Incline Dumbbell Fly
Incline dumbbell fly is a great exercise for isolating your upper chest muscles and building muscle definition.
How to do it:
- Lie on a weight bench set to an incline position.
- Hold a dumbbell in each hand, palms facing each other.
- Lower the dumbbells to your sides, keeping your elbows slightly bent.
- Bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
Tips:
- Focus on the squeeze: Don't just let the weight fall back up to the starting position. Focus on squeezing your chest muscles at the top of the movement.
- Control the movement: Avoid letting the dumbbells swing or bounce during the exercise.
4. Incline Cable Crossovers
Incline cable crossovers provide a similar movement to the incline dumbbell fly, but using cables allows for a more consistent tension throughout the exercise.
How to do it:
- Set a cable machine to a high pulley position.
- Grab the cable handles with an overhand grip, palms facing each other.
- Stand facing the cable machine with your feet shoulder-width apart.
- Lean forward slightly and keep your back straight.
- Bring the cable handles together in front of you, squeezing your chest muscles at the top.
- Slowly return the handles to the starting position.
Tips:
- Use a controlled movement: Avoid letting the cables swing or bounce during the exercise.
- Proper form: Maintain a straight back and keep your elbows slightly bent throughout the movement.
5. Incline Push-ups
Incline push-ups are a bodyweight exercise that can effectively target your upper chest.
How to do it:
- Place your hands shoulder-width apart on an incline bench or other elevated surface.
- Lower your chest towards the bench, keeping your body in a straight line.
- Push yourself back up to the starting position.
Tips:
- Maintain a stable body: Avoid arching your back or letting your hips sag during the exercise.
- Focus on the squeeze: Squeeze your chest muscles at the top of the movement.
Conclusion
By incorporating these exercises into your workout routine, you can effectively target your upper chest and build a strong and well-developed physique. Remember to focus on proper form, control the movement, and gradually increase the weight or resistance as you get stronger.
