3 Unusual Exercises to Build Bigger Upper Chest Muscles

Developing the upper chest can add mass, strength, and definition to your physique, giving a broader appearance and overall balanced look. However, the upper chest is often one of the more challenging areas to develop fully, and traditional exercises alone might not provide enough stimulus.

For those looking to improve results, incorporating some less common yet highly effective exercises can target the upper fibres of the pectoralis major more intensively. This article will break down three unique exercises scientifically proven to aid upper chest development and explain why each is effective based on anatomical and biomechanical principles.

1. Reverse Grip Incline Bench Press

The reverse grip incline bench press is a highly effective exercise for targeting the upper chest, utilising an unconventional grip that shifts activation from the middle and lower pectoral fibres to the upper fibres, as evidenced by EMG analysis.

Why It Works

Studies on muscle fibre activation demonstrate that an underhand grip on the incline bench targets the clavicular head of the pectoralis major more effectively than a traditional overhand grip (Lehman, 2005).

The underhand (supinated) grip changes the angle at which force is applied, engaging the upper chest while still incorporating the anterior deltoids and triceps. Biomechanically, this shift is due to the increased shoulder flexion and decreased shoulder horizontal abduction, placing the upper chest at a favourable angle for increased activation.

How to Perform

1. Set the incline bench to an angle of 30-45 degrees.
2. Lie on the bench with a barbell and grip it with palms facing towards you (underhand grip).
3. Keep elbows tucked to a natural angle as you lower the bar to your upper chest.
4. Press upwards until arms are fully extended, keeping the movement controlled and focusing on the upper chest contraction at the top.

Scientific Backing

Research by Lehman et al. (2005) found that reverse grip variations can increase EMG activation in the upper chest by approximately 30% compared to traditional bench presses. This unique angle and grip allow more focused engagement, promoting hypertrophy in the upper pectoral fibres, which are otherwise difficult to isolate.

2. Landmine Press with Incline Focus

The landmine press, especially when executed with an incline stance, engages the upper chest due to the angle and range of motion. This exercise uses a unique barbell position—one end anchored on the ground—which allows a more natural pressing motion that minimises shoulder strain.

Why It Works

When performing the landmine press from a semi-inclined position, the angle forces the upper chest and anterior deltoids to handle the load through a more controlled arc of motion. Unlike traditional overhead or incline presses, the landmine press reduces the chance of shoulder impingement while allowing a high degree of flexion. According to Saeterbakken and Fimland (2013), landmine movements demonstrate a unique stabilising effect, increasing activation in the target area with reduced strain on surrounding joints.

How to Perform

1. Position the barbell in a landmine apparatus or secure one end of the barbell into a corner.
2. Stand facing the barbell with a slight forward lean, grasping it with both hands near shoulder height.
3. Press the bar upwards in an arcing motion, keeping the elbows close to the body and focusing on contracting the upper chest.
4. Slowly lower the weight to the starting position while maintaining tension in the upper chest.

Scientific Backing

In a comparative study on free weights vs. landmine press, Saeterbakken and Fimland (2013) observed that landmine exercises recruited stabilising muscles in the chest and shoulders more effectively. The incline landmine press particularly maximises upper chest engagement by forcing the pectoral fibres to stabilise the weight in the press trajectory.

3. Guillotine Press

The guillotine press, also called the “neck press,” is a variation of the bench press that involves lowering the barbell to the neck rather than the chest. This exercise uniquely isolates the upper pectoral fibres due to the increased stretch and targeted angle.

Why It Works

By lowering the bar towards the clavicular region instead of the sternum, the guillotine press significantly increases the stretch across the upper chest. This exercise requires a lighter weight due to the position of the bar, but the emphasis on upper chest muscle fibres is significant. According to a study by Barnett et al. (1995), the guillotine press activates the upper chest more effectively than a flat bench press due to the increased range of motion in shoulder horizontal abduction.

How to Perform

1. Lie on a flat bench with a barbell positioned above your clavicle area.
2. Grip the bar slightly wider than shoulder-width.
3. Lower the bar slowly towards your neck, keeping elbows wide and ensuring not to strain the shoulders.
4. Press the bar back up in a controlled manner, squeezing the upper chest at the top.

Scientific Backing

Barnett et al. (1995) reported that the guillotine press increases EMG activation in the upper chest by as much as 50% compared to traditional presses. However, caution is necessary due to shoulder strain potential, so controlled weight and form are essential to maximise the upper chest benefits while minimising injury risk.

Conclusion

Incorporating these three unusual exercises—reverse grip incline bench press, landmine press with an incline focus, and guillotine press—can target the upper chest more effectively than traditional exercises alone. Each movement strategically manipulates grip, angle, and range of motion to activate the clavicular head of the pectoralis major, resulting in enhanced hypertrophy and definition. It’s essential to maintain controlled form and focus on muscle engagement to maximise results and minimise injury risk. By combining these exercises with standard upper chest training, you can achieve balanced development and a stronger, more defined upper chest.

Key Takeaways

Bibliography

Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.

Lehman, G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the bench press. Journal of Strength and Conditioning Research, 19(3), 587-591.

Saeterbakken, A. H., & Fimland, M. S. (2013). Muscle activity of the core during bilateral, unilateral, seated, and standing resistance exercises. Journal of Strength and Conditioning Research, 27(7), 1824-1830.