By far the most challenging section of the chest to grow is the upper region. Because they are involved in more activities, like a Flat Bench Press or a Decline Press, the Middle and Lower Chest are a little "easier" to develop. Because the majority of the Chest muscle fibers are orientated in this direction, you are more likely to be stronger in these exercises.
The number of muscle fibers from the chest inserting into the clavicle is significantly less. Although the humerus is brought across the body at an angle that targets the upper chest, these muscle fibers are also implicated in humerus adduction.
In addition to making the upper torso appear more "full," having a well-developed upper chest also has practical advantages. Barbell Bench Press and Barbell Overhead Press strength will increase with sufficient size and strength.
The 5 Best Upper Chest Exercises for Powerful Pecs
Incline Bench Press
Grip the bar with your hands just outside shoulder width (wider the better) Take the bar off the rack and suspend it above your chest as you prepare for the set. Slowly lower the bar until it’s approximately 1 inch from touching your chest. Breathe out, & press the bar upwards in the same trajectory, and keep pushing until your arms are fully extended. Breathe in between repetitions, & proceed to perform the next repetition. Focus on an explosive contraction, & a controlled movement on the way down. Superset some dumbbell press to crush your chest.
8-12 repetitions x 4 sets
Incline Dumbbell Press
Set a workout bench to an incline & lie back with a dumbbell in each hand. Begin the exercise with your arms extended & the dumbbells above your chest. Now breathe in & slowly lower the weights by your sides as far as they go. Find the stretch in your chest muscles, once you do, press the weight upwards with force, stopping when your arms are once again extended.
8-12 repetitions x 3 sets
Incline Dumbbell Fly
Set the workout bench to an incline, grab dumbbells, & lean back. Keep your chest upright at all times. Begin the exercise with your arms extended over your body. Slowly lower weights, simultaneously bending your elbows, until you are stretching your pectoral muscles.
8-12 repetitions x 3 sets
Low to High Underhand Cable Flys
Set pulleys on either side of the system to their lowest position. Grab the attached handles, & take one step forward. Lift your chest, & supinate your hands until you feel inherent tension on your pectoral muscles. Breathe out, & bring the handles upward, & close them together in front of your chest. Hold here for a moment before returning your hands to their starting position.
8-12 repetitions x 3 sets
Incline Hex Press
Set an incline bench to 1-2 notches up. Grab a set of dumbbells, & lean back. Keep your chest up, & hold the dumbbells together. Keep your elbows close to your body, & press the weights directly upward keeping the dumbbells pressed together until your arms are fully extended above your chest. Squeeze your chest during the contraction, then slowly lower the dumbbells about 1 inch above your chest.
8-12 repetitions x 3 sets
Incline Hammer Strength Machine
The upper chest can be fully contracted with an incline hammer strength machine. This makes it a wonderful exercise because the machine is made to solely work the upper chest. If an injury prevents a person from pain-free performing the Incline Dumbbell or Barbell Bench Press, it can also be helpful for them. Shoulder ailments are particularly helpful in this case.
Less chance of form breakdown is also provided by the Incline Hammer Strength Machine. Without the risk of injury, you can drop the machine back down if you are merely going to miss a repetition.
8-12 repetitions x 4 sets
The Landmine Chest Press
Although the Landmine Press is not often used, it has several advantages for developing your upper chest.
It may be done standing up, which increases core participation and can strengthen the abdominal muscles and enhance core stability. Unilaterally, it can also be done with one arm at a time. While not always essential, this can be a useful technique to raise attention to the chest muscles on each side.
It can also be used as a strength and hypertrophy exercise with a lesser volume, or it can be added to a cardiovascular circuit with high repetitions and a jump in the action.
8-12 repetitions x 3 sets
Related article: Best Lower Chest Workout With Dumbbells to Get Bigger Pecs
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