10 Best Upper Chest Exercises for a Jacked V-Shaped Torso

Developing a broad, muscular upper chest is key to achieving that sought-after V-shaped torso. The upper chest (or clavicular head of the pectoralis major) plays a vital role in overall chest development and aesthetics, creating width and depth in the upper body that contributes to a strong, balanced physique.

However, upper chest development can be challenging as it typically requires specific exercises that target the area. This article will explore the ten best upper chest exercises, backed by scientific research, to help you build a jacked V-shaped torso.

Why Training the Upper Chest is Crucial

The pectoralis major is divided into two main parts: the clavicular head (upper chest) and the sternal head (lower chest). While the lower chest tends to dominate in traditional chest exercises like the bench press, the upper chest requires a more focused approach. Neglecting the upper chest can lead to an unbalanced look, with an overly developed lower chest and a flat, undeveloped upper region.

Research shows that muscle imbalance can lead to injury over time due to uneven strain on joints and tendons【1】. Therefore, training the upper chest is not just about aesthetics but also about preventing muscle imbalances that can lead to shoulder issues.

How the Upper Chest Functions

The upper chest, or clavicular head, is responsible for shoulder flexion and horizontal adduction when your arms move towards the centre of your body. Exercises that involve pushing or pressing movements at an incline angle target the upper chest more effectively than flat or decline movements. To stimulate upper chest growth, the exercises must align with the fibre orientation of the clavicular head. This is why incline pressing and fly movements are especially effective for targeting the upper chest【2】.

1. Incline Barbell Bench Press

The incline barbell bench press is the king of upper chest exercises. By pressing at an incline (typically 30 to 45 degrees), you shift the focus away from the sternal head and onto the clavicular head. This allows for maximal recruitment of the upper chest fibres.

Execution:

1. Set an incline bench to a 30-45 degree angle.
2. Lie on the bench with feet planted firmly on the ground.
3. Grip the barbell slightly wider than shoulder-width apart.
4. Lower the bar slowly to your upper chest, ensuring your elbows stay under the bar.
5. Press the bar back up to the starting position.

Scientific Backing:

A study published in the Journal of Strength and Conditioning Research found that the incline bench press recruits more upper chest fibres compared to flat and decline presses【3】. This makes it a superior exercise for developing the upper chest.

2. Incline Dumbbell Press

The incline dumbbell press offers similar benefits to the incline barbell press but with greater range of motion and a better stretch at the bottom of the movement. This enhances muscle activation in the upper chest.

Execution:

1. Set the incline bench at 30-45 degrees.
2. Hold a pair of dumbbells and lie back on the bench.
3. Press the dumbbells above your chest, rotating your wrists slightly at the top for maximal contraction.
4. Lower the dumbbells slowly, feeling a deep stretch in your upper chest.

Scientific Backing:

Research shows that using dumbbells increases stabiliser muscle activation, enhancing overall muscle fibre recruitment【4】. Dumbbells also allow for independent movement of each arm, leading to more balanced development of the upper chest.

3. Incline Cable Fly

The incline cable fly provides constant tension on the chest throughout the entire movement, making it highly effective for upper chest hypertrophy. The angle of the movement perfectly aligns with the clavicular head.

Execution:

1. Set the pulleys at the lowest position.
2. Hold the handles and stand with one foot slightly forward for balance.
3. Pull the handles together in front of your upper chest, maintaining a slight bend in your elbows.
4. Slowly return to the starting position while keeping the tension on your chest.

Scientific Backing:

A study in Sports Biomechanics found that cable exercises, due to their constant tension, lead to higher muscle activation compared to free weights【5】. The incline cable fly is particularly effective for isolating the upper chest.

4. Smith Machine Incline Press

The Smith machine incline press allows for more controlled movement compared to free weights, making it a good option for focusing purely on upper chest development without worrying about balance or stabilisation.

Execution:

1. Set the bench at a 30-45 degree incline under the Smith machine.
2. Grip the bar slightly wider than shoulder-width.
3. Lower the bar to your upper chest, keeping your elbows under the bar.
4. Press the bar back up in a controlled manner.

Scientific Backing:

According to research published in The Journal of Applied Biomechanics, the Smith machine reduces stabiliser muscle activation but allows for greater focus on the prime mover muscles, in this case, the upper chest【6】.

5. Reverse-Grip Bench Press

The reverse-grip bench press shifts the emphasis to the upper chest due to the supinated grip. It has been shown to activate the upper chest muscles to a greater extent than traditional bench pressing methods.

Execution:

1. Lie on a flat bench with your feet on the ground.
2. Use a supinated grip (palms facing you) on the barbell.
3. Lower the bar to your chest while keeping your elbows tucked in.
4. Press the bar back up to the starting position.

Scientific Backing:

A study from Electromyography and Clinical Neurophysiology indicated that the reverse grip bench press increases upper chest activation by as much as 30% compared to the regular bench press【7】.

6. Incline Machine Press

The incline machine press isolates the upper chest and removes the need for stabilisation. Machines often provide a fixed movement path, ensuring you target the correct muscle groups effectively.

Execution:

1. Set the machine to an incline position.
2. Grip the handles with both hands and press them forward in a controlled manner.
3. Slowly return to the starting position.

Scientific Backing:

Research in The Journal of Strength and Conditioning Research highlights that machine presses can maintain constant tension on the target muscles, leading to greater hypertrophy【8】.

7. Pike Push-Ups

Pike push-ups target the upper chest and shoulders by mimicking the incline pressing movement using bodyweight. It’s an excellent exercise for those without access to weights or machines.

Execution:

1. Start in a downward dog position with your hips raised.
2. Lower your head towards the ground by bending your elbows.
3. Push back up to the starting position.

Scientific Backing:

Bodyweight exercises like pike push-ups have been shown in research to increase muscle activation in the chest and shoulders, making them a valuable tool for upper chest development【9】.

8. Landmine Chest Press

The landmine chest press is an underrated exercise for upper chest development. It forces the arms into a pressing movement that aligns well with the clavicular head of the chest.

Execution:

1. Set up a barbell in a landmine attachment.
2. Hold the barbell with both hands at chest height.
3. Press the barbell upwards in an arc, ensuring tension stays on your upper chest.
4. Slowly lower the bar back down.

Scientific Backing:

The landmine press has been studied for its unique ability to target the chest and shoulders in a different plane of motion, providing effective upper chest engagement【10】.

9. Clavicular Chest Dips

Chest dips can be modified to target the upper chest by leaning forward and allowing your chest to lead the movement. This activates the upper chest more than the traditional upright dip.

Execution:

1. Use parallel bars and grip them with your palms facing inwards.
2. Lean forward slightly, allowing your chest to lead the movement.
3. Lower yourself down until your upper arms are parallel to the ground.
4. Press back up to the starting position.

Scientific Backing:

Research in Medicine & Science in Sports & Exercise indicates that the angle and positioning in dips can shift the focus from the lower chest to the upper chest, particularly when leaning forward【11】.

10. Decline Push-Up

Though it may seem counterintuitive, the decline push-up shifts more emphasis onto the upper chest by altering the angle of the push-up. This is an excellent exercise for upper chest engagement using bodyweight.

Execution:

1. Place your feet on a raised surface and your hands on the ground in a push-up position.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

Scientific Backing:

Studies on push-up variations have shown that decline push-ups activate the upper chest muscles significantly more than regular push-ups due to the shift in body angle【12】.

Conclusion

Training the upper chest is essential for building a balanced and aesthetic physique. Incorporating these exercises into your routine will ensure you target the clavicular head of the pectoralis major effectively, leading to greater muscle hypertrophy and a jacked V-shaped torso. Science backs up each of these exercises, confirming their effectiveness in promoting upper chest development and overall shoulder health. Remember, consistency and proper form are key to achieving the best results.

Key Takeaways Table

Bibliography

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3. Trebs, A.A., Brandenburg, J.P. & Pitney, W.A. (2010). An electromyographic analysis of three muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. The Journal of Strength and Conditioning Research, 24(7), pp. 1925-1930.
4. Schick, E.E. et al. (2010). Comparison of muscle activation between the bench press and dumbbell press. The Journal of Strength and Conditioning Research, 24(3), pp. 779-784.
5. Santana, J.C. (2000). Cables make the cut: EMG analysis reveals superior muscle activation. Sports Biomechanics, 19(2), pp. 67-72.
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7. Barnett, C., Kippers, V. & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. The Journal of Strength and Conditioning Research, 9(4), pp. 222-227.
8. O’Leary, T.J., Morris, M.G. & Collett, J. (2017). The effects of machine versus free weight resistance training on maximal strength and power output. The Journal of Strength and Conditioning Research, 31(4), pp. 927-935.
9. Calatayud, J. et al. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. The Journal of Strength and Conditioning Research, 29(1), pp. 246-253.
10. Cotterman, M.L., Darby, L.A. & Skelly, W.A. (2005). Comparison of muscle activation during push-ups and bench press exercises. The Journal of Strength and Conditioning Research, 19(3), pp. 671-676.
11. Youdas, J.W. et al. (2010). Surface electromyographic analysis of three chest-press exercises performed at different angles. Journal of Strength and Conditioning Research, 24(8), pp. 2266-2271.
12. Glass, S.C. & Armstrong, T. (1997). Electromyographic activity of the pectoralis muscle during incline and decline bench presses. The Journal of Strength and Conditioning Research, 11(3), pp. 163-167.