Best Upper Chest Exercises for Mass
Building a strong and defined upper chest is a goal for many lifters. It not only enhances your physique but also contributes to overall chest strength and power. Here are some of the best exercises to target your upper pecs and help you pack on mass:
1. Incline Dumbbell Press
This exercise is a staple for upper chest development. It allows for a full range of motion and enables you to isolate the upper pecs.
How to do it:
- Lie on an incline bench with your feet flat on the floor.
- Hold dumbbells in each hand, palms facing each other.
- Lower the dumbbells to your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position, extending your arms fully.
Tips:
- Maintain a controlled tempo throughout the movement.
- Avoid locking out your elbows at the top.
- Focus on squeezing your upper chest at the peak of the contraction.
2. Incline Barbell Press
This exercise is a compound movement that targets the upper chest, shoulders, and triceps.
How to do it:
- Lie on an incline bench with your feet flat on the floor.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack the barbell and lower it to your chest, keeping your elbows slightly bent.
- Press the barbell back up to the starting position, extending your arms fully.
Tips:
- Use a spotter for safety, especially when lifting heavy weights.
- Maintain a tight core throughout the lift.
- Use a controlled tempo to maximize muscle activation.
3. Incline Dumbbell Flyes
This isolation exercise targets the upper chest and emphasizes stretching the pecs.
How to do it:
- Lie on an incline bench with your feet flat on the floor.
- Hold dumbbells in each hand, palms facing each other.
- Lower the dumbbells out to the sides, maintaining a slight bend in your elbows.
- Bring the dumbbells back together at the top, focusing on squeezing your upper chest.
Tips:
- Use a weight that allows for a controlled range of motion.
- Avoid letting the dumbbells touch at the top of the movement.
- Focus on maintaining a constant tension throughout the exercise.
4. Cable Crossovers
This exercise targets the upper chest and provides a unique stretch.
How to do it:
- Attach a cable pulley to a high setting.
- Stand in front of the cable machine, facing the pulleys.
- Grasp the handles with an overhand grip and slightly bend your elbows.
- Slowly bring the handles together in front of your chest, keeping your elbows slightly bent.
- Return to the starting position, maintaining a constant tension throughout the movement.
Tips:
- Focus on using your upper chest to bring the handles together.
- Avoid using momentum to complete the exercise.
- Maintain a controlled tempo throughout the movement.
5. Push-Ups
This classic exercise targets the chest, shoulders, and triceps.
How to do it:
- Place your hands shoulder-width apart, slightly elevated on a bench or platform.
- Lower your body down until your chest touches the bench or platform.
- Push back up to the starting position, extending your arms fully.
Tips:
- Maintain a straight line from your head to your heels.
- Focus on pushing through your palms, engaging your upper chest.
- Try different variations like incline push-ups for a greater focus on the upper chest.
Conclusion
These exercises are great for building mass and developing a powerful upper chest. Remember to choose a weight that challenges you while allowing for a controlled range of motion. Focus on proper form, maintain consistency with your workouts, and be sure to include adequate rest and recovery to maximize your results.
