The upper chest is a highly sought after muscle group in bodybuilding, and for good reason. A well-developed upper chest can give the appearance of a broader, more powerful chest. Here are some of the best exercises for targeting your upper chest:
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Incline Bench Press - The incline bench press is a staple exercise for building the upper chest, as it works the muscle fibers at a slightly different angle than the flat bench press. To perform the exercise, set an incline bench to a 30-45 degree angle and lie back with your feet flat on the floor. Push the weights up over your chest, then lower back down in a controlled motion.
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Incline Dumbbell Flys - Like the flat bench dumbbell flys, the incline variation focuses on the upper chest. Simply set the bench to an incline and follow the same motion as the flat bench variation.
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Decline Push-Ups - This bodyweight exercise is a great way to target the upper chest and can be done anywhere, without any equipment. To perform a decline push-up, place your feet on an elevated surface such as a bench or step and perform a traditional push-up, keeping your core tight and your body in a straight line.
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Cable Crossovers - This exercise can be done using a cable machine or resistance bands. Stand facing a cable machine or anchor a resistance band to a secure object. Take a handle in each hand and position them at the lowest level with your palms facing each other. Cross your arms over your chest and pull the cables up to eye level, squeezing your upper chest muscles as you do so. Return to the starting position and repeat.
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Set an incline bench to a 30-45 degree angle and lie back with your feet flat on the floor. Take a dumbbell in each hand and position them at chest level with your palms facing away from your body. Press the weights up, keeping your palms facing away from your body throughout the motion. Pause briefly at the top, then lower the weights back down to the starting position in a controlled motion.
Remember to always warm-up before starting any workout and to incorporate proper form and technique to avoid injury. Add these exercises to your upper chest workout and watch your upper chest grow!
