11 Ideas for Upper Chest Workouts

11 Ideas for Upper Chest Workouts

Posted by ZOZOFIT TEAM on

Plan some dynamic upper chest workouts with new routines to encourage muscle tone and strength building. Check out these 11 great ideas to incorporate today!

The right upper chest workouts can help you build muscle and strength while sculpting the upper body you've envisioned. We cover 11 great ways to get started or to change up your existing routine.

Developing your upper chest muscles can give you a fuller, more muscular-looking chest. The upper chest includes the pectoralis major and minor muscles. While many chest exercises like pushups and bench presses work the entire chest area, you can focus more on the upper chest with specific exercises and techniques. There are several upper chest workouts that can help you build muscle and sculpt your body.

What Are the 11 Best Upper Chest Workouts?

There are many different upper chest workouts to consider adding to your regimen. 

1. Incline Bench Press

The incline bench press is one of the best exercises for isolating the upper chest muscles. Set an adjustable bench at an incline of 30 to 45 degrees. Lie back on the bench and grasp a barbell with your hands slightly wider than shoulder-width apart. Lower the bar to your upper chest, then push back up. Make sure to squeeze your chest at the top.

2. Incline Dumbbell Press

For this type of dumbbell press exercise, set an incline bench at 45 degrees and lie back while holding a dumbbell in each hand next to your shoulders. Keeping your core braced, lower the dumbbells to the sides of your upper chest, then press them back up above your chest. Focus on using your chest muscles rather than your shoulders or triceps.

3. Incline Dumbbell Fly

This targets the upper chest without pressing. Sit on an incline bench set to 45 to 60 degrees. Hold a dumbbell in each hand and extend your arms out to the sides. Keeping a slight bend in your elbows, lower the dumbbells down and in until you feel a stretch in your chest, then lift back to the starting position.

4. Low-to-High Cable Crossover

Set up a cable machine with the pulleys on the low settings. Grab a handle in each hand and stand between the pulleys with your arms extended. Bring your hands up and together in a hugging motion to work your upper chest.

5. Reverse Grip Bench Press

The reverse grip bench press is an underrated part of upper chest workouts. This variation places a unique stress on the clavicular fibers of the chest, promoting growth in the upper region. To perform this exercise, lie on a flat bench with a barbell, but instead of the traditional overhand grip, use an underhand grip.

Maintain a shoulder-width grip and lower the barbell to your chest before pressing it back up. The reverse grip places additional emphasis on the upper chest, helping to sculpt a well-defined and rounded appearance. Start with a lighter weight to get used to the movement, gradually increasing the load as your strength improves.

6. Guillotine Press

The guillotine press is a variation of the traditional bench press that emphasizes the upper chest muscles by altering the angle of the movement. Lie on a flat bench with a barbell, but instead of lowering it to the lower chest, aim for your neck or upper chest region. This adjustment in form places increased stress on the upper fibers of the chest.

Make sure that you start these upper chest workouts with a lighter weight than your regular bench press, as the guillotine press can be more demanding on the shoulder joints. Focus on maintaining proper form and control throughout the exercise to avoid injury while effectively targeting the upper chest.

7. Decline Pushup

Elevating your feet above your head during a decline pushup shifts more tension to the upper chest during pushups. Place your feet on a stable bench or box. Keeping your core braced, lower your chest down to the floor, then press back up. For added resistance, wear a weighted vest or have a partner place weight across your upper back.

8. Chest Squeeze Pushups

This pushup variation emphasizes squeezing the chest muscles. From a high plank position, lower your body until your elbows bend to 90 degrees, keeping your elbows tucked in. Pause and squeeze your chest for two seconds before pushing back up.

9. Chest Dips

Chest dips are a versatile and effective compound exercise that places a significant emphasis on the upper chest while engaging the triceps and shoulders. Executed with parallel bars, this bodyweight movement allows for a deep stretch and a powerful contraction, promoting overall chest development. By leaning slightly forward during the descent, individuals can intensify the workload on the upper chest, making chest dips an excellent addition to any upper-body workout routine. Using parallel bars, lower your body by bending your elbows. Lean slightly forward to target the upper chest more effectively.

10. Bodyweight Flys

Bodyweight flys offer challenging upper chest workouts and a rewarding way to isolate and sculpt your chest without the need for additional equipment. This exercise involves lying on an incline bench and extending the arms outward, emulating the motion of traditional dumbbell flys.

The absence of external resistance forces the chest muscles to bear the entire load, creating a focused contraction. Bodyweight flys are especially beneficial for refining muscle control and endurance, helping individuals develop a mind-muscle connection crucial for effective chest training.

11. Single-Arm Overhead Dumbbell Press

The single-arm overhead dumbbell press is a unilateral exercise that targets the upper chest while simultaneously engaging the shoulders and core. Sit on a bench with back support and press a dumbbell overhead, emphasizing one arm at a time in the movement.

This movement not only promotes muscle balance but also allows for a greater range of motion, leading to enhanced muscle activation in the upper chest. The single-arm approach helps address any strength imbalances between the left and right sides, contributing to a more symmetrical and aesthetically pleasing chest development.

What Should You Remember for Optimal Results?

Make sure to warm up properly before doing any chest exercises. To target your upper chest, choose a weight that challenges you by the final reps of each set. Allow at least a day's rest between dedicated chest workouts for proper muscle recovery and growth. Good nutrition will also help you maximize your efforts.

What Are the Benefits of Upper Chest Workouts?

By incorporating these upper chest workouts into your routine multiple times per week, you can build a stronger, fuller upper chest over time. Developing this area of the chest can help create a more balanced, muscular physique. To monitor your progress throughout your upper chest workouts, check out the ZOZOFIT app today and see how our technology's insights can provide you with the best digital toolbox to keep you on track.

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