5 Secrets to Build a Stronger and More Attractive Upper Chest

Building a stronger and more attractive upper chest requires a targeted approach that considers the mechanics of the muscle, effective exercises, and optimised training principles. The upper portion of the chest, or clavicular head of the pectoralis major, often lags behind the mid and lower portions in development due to its specific activation patterns.

In this article, we explore five scientifically-backed secrets to help you effectively target and build a stronger, more appealing upper chest.

Understanding the Anatomy of the Upper Chest

The clavicular head of the pectoralis major originates from the clavicle and inserts into the humerus. Its primary functions include horizontal adduction, flexion, and internal rotation of the arm. Research indicates that the angle of the bench and the direction of resistance significantly impact muscle fibre recruitment in the clavicular head (Trebs et al., 2010). To isolate and emphasise the upper chest, exercises need to be performed at an incline angle or utilise resistance that aligns with the muscle’s anatomical function.

1. Prioritise Incline Press Movements

Incline pressing exercises are fundamental for upper chest development. Studies have shown that bench angles between 30° and 45° are optimal for activating the clavicular head of the pectoralis major while minimising over-reliance on the anterior deltoids (Barnett et al., 1995). Incline bench press variations, whether with barbells, dumbbells, or machines, allow you to apply significant load to the upper chest.

How to Perform the Incline Barbell Bench Press

1. Set the bench to a 30° to 45° incline.
2. Position yourself on the bench with your feet firmly planted on the floor.
3. Grip the barbell slightly wider than shoulder-width and lower it to your upper chest.
4. Press the barbell upward in a straight line, ensuring full control throughout the movement.

Key Tip:

Focus on a controlled eccentric phase (lowering the weight) to maximise muscle tension, which has been shown to promote greater hypertrophy (Schoenfeld et al., 2014).

2. Use Dumbbell Flyes to Isolate the Upper Chest

Isolation movements like incline dumbbell flyes target the upper chest without involving other muscles, such as the triceps, which can dominate during pressing exercises. Flyes allow for a greater stretch and contraction of the upper chest fibres.

How to Perform Incline Dumbbell Flyes

1. Adjust the bench to a 30° incline.
2. Hold a dumbbell in each hand and extend your arms above your chest.
3. Lower the dumbbells in a wide arc, keeping a slight bend in your elbows, until you feel a stretch in your upper chest.
4. Return to the starting position by contracting your chest muscles.

Key Tip:

Perform this exercise with moderate weight to maintain proper form and prevent shoulder strain. A slow tempo, particularly during the eccentric phase, enhances muscle activation (Golas et al., 2018).

3. Incorporate Cable Movements for Constant Tension

Cable exercises are excellent for maintaining continuous tension on the upper chest throughout the range of motion. Incline cable flyes or low-to-high cable crossovers effectively target the upper chest by aligning resistance with its fibre orientation.

How to Perform Low-to-High Cable Flyes

1. Set the pulleys at the lowest setting of a cable machine.
2. Stand with one foot forward for stability and hold a handle in each hand.
3. Pull the cables upward and inward, keeping your arms slightly bent, until your hands meet at shoulder height.
4. Slowly return to the starting position.

Key Tip:

Keep the movement controlled and ensure the cables travel along a diagonal plane to maximise upper chest recruitment.

4. Adjust Volume and Intensity for Hypertrophy

Training volume and intensity are critical for muscle growth. Research suggests that 10–20 sets per week per muscle group is ideal for hypertrophy (Schoenfeld et al., 2019). To build the upper chest, allocate a significant portion of your chest training volume to incline-focused exercises.

Programming Example for Upper Chest Growth

• Incline Barbell Bench Press: 4 sets of 6–8 reps.
• Incline Dumbbell Flyes: 3 sets of 10–12 reps.
• Low-to-High Cable Flyes: 3 sets of 12–15 reps.
• Incline Dumbbell Press: 3 sets of 8–10 reps.

Key Tip:

Incorporate progressive overload by gradually increasing weight, reps, or sets over time to stimulate continuous growth.

5. Focus on Mind-Muscle Connection

The mind-muscle connection is essential for effective muscle activation. A study by Schoenfeld and Contreras (2016) demonstrated that focusing on the target muscle during exercise significantly increases muscle activity. For the upper chest, this means consciously engaging the clavicular fibres throughout each repetition.

How to Enhance Mind-Muscle Connection

1. Visualise your upper chest contracting as you perform each exercise.
2. Slow down your repetitions to ensure full control and focus.
3. Use lighter weights initially to perfect your form and connection.

Key Tip:

Experiment with isometric holds at the peak of each movement to further enhance the mind-muscle connection.

Conclusion

Building a stronger and more attractive upper chest requires strategic exercise selection, proper technique, and optimised training variables. Incorporating incline presses, isolation movements like dumbbell flyes, and cable exercises ensures targeted activation of the clavicular head of the pectoralis major. By prioritising volume, intensity, and the mind-muscle connection, you can accelerate progress and achieve balanced chest development.

Key Takeaways

Bibliography

Barnett, C., Kippers, V. and 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.

Golas, A., Wilk, M., Stastny, P., Maszczyk, A., Pajerska, K. and Zajac, A. (2018). Optimizing Half Squat Postactivation Potentiation Parameters to Increase Concentric Movement Velocity. Journal of Human Kinetics, 62, pp.95–106.

Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2019). Effects of Resistance Training Frequency on Muscle Hypertrophy: A Meta-Analysis. Sports Medicine, 49(4), pp.69–85.

Schoenfeld, B.J. and Contreras, B. (2016). The Mind-Muscle Connection: More Than Just a Pump. Strength and Conditioning Journal, 38(1), pp.59-65.

Trebs, A.A., Brandenburg, J.P. and Pitney, W.A. (2010). An Electromyographic Analysis of Three Upper Body Lifts. Journal of Strength and Conditioning Research, 24(3), pp.1–8.