Are you looking for an optimal way to work your upper chest, and especially the best exercises to target this part of the body? Or are you looking to fill a deficiency in your upper breast, which starts to gain fat over time? Do you already work your chest once or several times a week with targeted exercises? This is great for your goal.
However, that doesn't mean that you are going to get full breast development. If you always start with a movement targeting the middle of your pecs, which is when your energy levels are at their highest, and then attack your upper chest workout when you are tired, guess what? the region will end up lagging? We've rounded up the 6 best exercises for those looking to build muscle thickness in the top of their pecs, along with 3 tips for maximizing your gains. You will be able to restructure your workouts and make the appropriate movements to achieve your goal!
The 6 Best Exercises to Build Your Upper Pecs
Incline Dumbbell Fly
For this exercise, you need to control and slow down the movement as much as possible to reap the benefits. Start with light weights to get used to, and try to switch between different takes for a change and variety.
Sit on an incline bench with dumbbells in each hand. Start with the weights held on the top of your chest, as if you are preparing for a press. Keep your chest rounded, with a natural arch in the lower back.
Push your arms out to each side, maintaining your rounded chest position. Take a break with your arms straight, stretching the muscles well.
Incline Dumbbell Press
For the second exercise, we will use the dumbbells instead of the free bar. This will lead to a greater stretch of the pecs and activate the stabilizing muscles. We will target the top of the pecs by tilting the bench about 30 degrees. the inclined dumbbell press (overhand grip) will be performed using a pyramidal technique for mass: Increase the weight with each set while reducing the number of repetitions. We will finally end the series with an intensification technique called the rest-pause. At the end of the last set, we will take 10 seconds of recovery using the same weights then perform 5 repetitions again and then again 10 seconds rest and perform 2 to 3 repetitions with the same weights.
Low Cable Fly
When it comes to building the upper pecs, most athletes add the cable fly exercise to their routine. It gives your pecs and deltoids before a new muscle stimulus.
They provide constant tension throughout the movement and are therefore very effective. To do this, attach two caliper handles to the high pulley cables of a crossover device.
The constant tension of this exercise allows a muscle stimulus to your pecs
Grab a grip with each hand and stand in the position in the middle of the station. Your arms should be straight, but slightly bent. Lean forward slightly at your hips, but don't round yourself.
Without moving your elbows, bring your hands together, then slowly reverse the movement.
The Close-Grip Bench Press
You can lift more weight with a barbell than with dumbbells because it is a more stable weight training aid. To protect your shoulders, we recommend that you use a tight grip, i.e. place your hands just outside shoulder width.
This is the most suitable variant for the bench press joints, allowing people with shoulder problems to still reap the benefits of this upper chest exercise.
Using a grip that is a bit narrower than shoulder width, hold the bar above your breastbone, with your arms straight. Lower the bar to your chest. Hold the position for 1 second. Press the bar up again.
Reverse-Grip Bench Press
By simply shifting your grip, you may tuck your elbows in, which protects your shoulder joints. So, the two key distinctions between reverse-grip and regular bench press are that (1) reverse-grip targets more upper pecs and (2) it protects the shoulder joints better.
Lie down on a flat bench with a rack and take a conventional overhand grip on the barbell. Unrack the weight, lower it to your chest, and change your grip from overhand to reverse, placing your hands just outside shoulder-width. (For a more detailed description of how to swap your grip, see the "Flipping Your Grip" section below.) Start with the bar over your head for each rep, then progressively lower it to just below your lower pecs.
After you've landed, raise the bar at a tiny angle so that it's over your face rather than straight above your chest. (For a thorough tutorial of both the down/negative and up/positive phases, see the "Execution" section below.)
Weighted Dips
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