How to Build a Thicker Upper Chest: 3 Foolproof Exercises

Developing a thick and well-defined upper chest is a common goal for fitness enthusiasts aiming to improve aesthetics and upper body strength. The upper chest, specifically the clavicular head of the pectoralis major, requires targeted exercises to stimulate hypertrophy effectively.

This article outlines three scientifically supported exercises to build a thicker upper chest and explains why they work, backed by research.

Understanding the Anatomy of the Upper Chest

The pectoralis major is a fan-shaped muscle with two heads: the clavicular head (upper chest) and the sternal head (lower chest). The clavicular head originates from the clavicle and inserts into the humerus, contributing to movements like horizontal adduction, shoulder flexion, and internal rotation.

To isolate and build the upper chest effectively, exercises must engage the clavicular head by positioning the arms and torso to create an optimal line of pull. Research indicates that incline angles between 30-45 degrees activate the clavicular head most effectively (Trebs et al., 2010).

Exercise 1: Incline Barbell Bench Press

The incline barbell bench press is a cornerstone exercise for upper chest development. Performing this exercise at an incline angle recruits the clavicular head, as confirmed by electromyography (EMG) studies.

How to Perform

1. Set an adjustable bench to a 30-45 degree incline.
2. Lie back on the bench, ensuring your feet are flat on the floor.
3. Grip the barbell slightly wider than shoulder-width apart.
4. Lower the barbell to the upper chest in a controlled manner, keeping your elbows at a 45-degree angle.
5. Push the barbell back to the starting position without locking out your elbows.

Why It Works

EMG analysis shows that the incline barbell bench press generates higher activation in the upper chest compared to the flat bench press (Barnett et al., 1995). By adjusting the bench angle, the exercise shifts the load toward the clavicular head, promoting hypertrophy in this region.

Key Tips

• Avoid excessive incline angles above 45 degrees, as this shifts focus to the shoulders.
• Use a full range of motion for maximum muscle activation.
• Control the eccentric phase to enhance muscle fibre recruitment.

Exercise 2: Low-to-High Cable Fly

The low-to-high cable fly is an isolation exercise that targets the upper chest by mimicking the muscle’s natural movement pattern. It emphasises horizontal adduction and upward arm movement, directly engaging the clavicular head.

How to Perform

1. Set the cable pulleys to the lowest setting.
2. Stand between the pulleys and grab the handles with a neutral grip.
3. Step forward slightly to create tension in the cables.
4. Pull the handles upward and inward in a controlled arc, finishing with the handles at chest height.
5. Slowly return to the starting position.

Why It Works

Studies highlight that cable fly variations provide consistent tension throughout the movement, maximising muscle activation (Saeterbakken et al., 2011). The upward motion aligns with the clavicular head’s fibre orientation, ensuring targeted engagement.

Key Tips

• Maintain a slight bend in the elbows to protect your joints.
• Focus on squeezing the chest at the top of the movement.
• Use lighter weights for controlled, high-rep sets to avoid relying on momentum.

Exercise 3: Reverse Grip Bench Press

The reverse grip bench press is an underutilised exercise that shifts emphasis to the upper chest due to the unique hand positioning. It increases activation of the clavicular head by altering the barbell’s line of force.

How to Perform

1. Lie on a flat bench and grab the barbell with a supinated (underhand) grip.
2. Keep your hands shoulder-width apart or slightly wider.
3. Lower the barbell to your upper chest in a controlled manner.
4. Press the barbell back to the starting position without locking out your elbows.

Why It Works

A study by Barnett et al. (1995) found that the reverse grip bench press elicits greater upper chest activation compared to the traditional bench press. The supinated grip shifts the load distribution, allowing the clavicular head to take on a more significant role.

Key Tips

• Use a spotter for safety, as the grip can feel less stable.
• Start with lighter weights to master the form.
• Ensure your wrists remain neutral to avoid strain.

Programming for Optimal Results

To maximise upper chest growth, integrate these exercises into your training programme with proper volume, intensity, and recovery. A sample workout might include:

• Incline Barbell Bench Press: 3-4 sets of 6-8 reps
• Low-to-High Cable Fly: 3 sets of 10-12 reps
• Reverse Grip Bench Press: 3-4 sets of 8-10 reps

Include these exercises 1-2 times per week, ensuring adequate rest between sessions to allow for recovery and muscle adaptation. Combining these movements with progressive overload and proper nutrition will yield optimal results.

Supporting Factors for Upper Chest Development

Nutrition

Muscle growth requires a calorie surplus and sufficient protein intake. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily (Morton et al., 2018). Include nutrient-dense foods like lean meats, eggs, and dairy in your diet.

Recovery

Recovery is critical for muscle repair and growth. Incorporate at least 48 hours of rest between chest-focused workouts and ensure 7-9 hours of sleep per night.

Consistency and Progressive Overload

Building a thicker upper chest takes time and consistent effort. Gradually increase the weights or reps in your training to promote continuous muscle adaptation.

Conclusion

Developing a thicker upper chest involves a strategic approach to training that prioritises the clavicular head of the pectoralis major. The incline barbell bench press, low-to-high cable fly, and reverse grip bench press are three foolproof exercises that, when combined with proper nutrition, recovery, and progressive overload, will lead to significant upper chest growth.

Key Takeaways Table

References

• 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), pp. 222-227.
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A., Devries, M. C., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp. 376-384.
• Saeterbakken, A. H., van den Tillaar, R., & Fimland, M. S. (2011). A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. Journal of Sports Sciences, 29(5), pp. 533-538.
• Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyographic analysis of 3 muscles surrounding the shoulder joint during a shoulder press exercise at several angles. Journal of Strength and Conditioning Research, 24(7), pp. 1915-1921.