A well-developed upper chest not only enhances the aesthetics of the upper torso but also contributes to overall shoulder stability and upper body strength. The clavicular head of the pectoralis major, commonly referred to as the “upper chest,” plays a pivotal role in shoulder flexion, horizontal adduction, and internal rotation of the humerus. Despite its importance, this area is often underdeveloped due to a lack of targeted training.
This article outlines the three most effective exercises for stimulating hypertrophy in the upper chest, backed by scientific literature. Each movement is analyzed in terms of muscle activation, biomechanical relevance, and practical execution to help athletes and fitness enthusiasts train smarter and more effectively.
Anatomy of the Upper Chest
[wpcode id=”229888″]Clavicular Head of the Pectoralis Major
The pectoralis major consists of two heads: the clavicular (upper) and the sternocostal (lower and middle) portions. The clavicular head originates from the medial half of the clavicle and inserts into the humerus. Its primary function is shoulder flexion, particularly in movements where the arm moves upward and inward, making incline-based movements the most effective for targeting this region.
Importance in Performance and Aesthetics
A well-developed upper chest gives the illusion of a fuller, more powerful torso and balances the proportions of the pectorals. From a performance perspective, the upper chest assists in overhead pressing and provides dynamic stability during compound upper-body movements. Neglecting this area can result in muscular imbalances that may increase the risk of shoulder injuries and postural issues.
Exercise #1: Incline Barbell Bench Press
Overview
The incline barbell bench press is the cornerstone movement for upper chest development. By adjusting the bench to a 30–45° incline, you can significantly increase activation of the clavicular head while still involving the anterior deltoid and triceps brachii.
Muscle Activation and Scientific Evidence
Electromyographic (EMG) analysis has consistently shown higher activation in the clavicular fibers during incline bench press compared to flat bench. A study by Trebs et al. (2010) found that a 44° incline resulted in significantly greater upper pectoral activation compared to both lower inclines and flat pressing. Another study by Glass and Armstrong (1997) reported that incline presses at a 30° angle produced optimal recruitment of the upper chest with minimal interference from the anterior deltoid.
Execution and Technique
- Set the bench angle to 30–45° to prioritize clavicular fiber engagement without overly involving the deltoids.
- Use a medium grip width—slightly wider than shoulder-width—to balance pectoral and tricep involvement.
- Lower the bar to the upper chest (around the clavicle level) in a controlled manner, maintaining scapular retraction throughout.
- Drive the bar upward by contracting the chest, avoiding excessive flaring of the elbows.
Programming Tips
- Perform 3–5 sets of 6–10 reps.
- Use progressive overload to gradually increase volume and intensity.
- Incorporate paused reps to increase time under tension and improve neuromuscular control.
Exercise #2: Low-to-High Cable Fly
Overview
The low-to-high cable fly isolates the upper pectorals through a movement arc that aligns perfectly with the muscle fibers of the clavicular head. Unlike pressing movements that involve multiple joint articulations, cable flies provide continuous tension throughout the range of motion, making them ideal for hypertrophy.
Muscle Activation and Scientific Evidence
Research by Schick et al. (2010) indicates that cable-based fly movements provide higher activation in the pectorals due to consistent resistance across the range of motion. In particular, the upward motion of the low-to-high cable fly effectively mimics the anatomical action of the clavicular head—bringing the humerus from an extended to a flexed and adducted position.
Welsch et al. (2005) also found that unilateral cable exercises allow for better scapular stabilization and isolation, which translates to more targeted muscle engagement with less compensation from the deltoids and arms.
Execution and Technique
- Position the pulleys at the lowest setting on a dual cable machine.
- Stand between the pulleys with a slight forward lean and staggered stance for balance.
- Grasp each handle and begin the movement by bringing the arms upward and inward in an arc, finishing with hands together at shoulder height.
- Focus on squeezing the upper chest at the top of the movement while avoiding excessive elbow flexion.
Programming Tips
- Perform 3–4 sets of 12–15 reps.
- Emphasize the contraction phase with a 1–2 second pause at the top.
- Keep the movement slow and controlled to maximize tension on the muscle fibers.
Exercise #3: Incline Dumbbell Press
Overview
While the incline barbell press is excellent for loading, the incline dumbbell press allows for greater range of motion and unilateral development, which can address imbalances between sides. The independent nature of the dumbbells also promotes greater stabilizer muscle engagement.
Muscle Activation and Scientific Evidence
According to Barnett et al. (1995), dumbbell presses show comparable or even superior activation in the pectorals compared to barbell presses due to increased range of motion and the ability to bring the arms closer together at the top. A study by Saeterbakken et al. (2017) noted that unilateral and bilateral dumbbell pressing on an incline showed improved muscle recruitment in the upper pectorals compared to machine-based presses.
Execution and Technique
- Adjust the bench to a 30–45° incline.
- Begin with dumbbells at chest level, palms facing forward.
- Press the dumbbells upward and slightly together, aiming to meet them above the collarbone area.
- Lower the dumbbells under control, keeping the elbows at a 45° angle relative to the torso.
Programming Tips
- Perform 3–5 sets of 8–12 reps.
- Use full range of motion to stretch and contract the upper pectorals.
- Alternate between neutral and pronated grips for variation and joint comfort.
Supporting Movements and Considerations
Additional Accessory Work
While the three main exercises provide the foundation for upper chest development, complementary movements can support progress:
- Incline push-ups: Useful for beginners or as burnout sets at the end of workouts.
- Landmine presses: Provide a fixed arc that mimics the movement path of upper chest fibers.
- Reverse-grip bench press: Studies (Barnett et al., 1995) suggest this grip can increase activation of the clavicular head due to altered humeral path.
Periodization and Recovery
Upper chest muscles respond well to both strength and hypertrophy training modalities. Incorporating a mix of heavy loads (4–6 reps) and moderate-high rep ranges (10–15 reps) ensures full spectrum development. Allow at least 48–72 hours of recovery before re-training the same muscle group to promote growth and prevent overtraining.
Common Mistakes to Avoid
- Overly steep incline angle: Angles above 60° tend to shift activation from the chest to the deltoids, diminishing the effectiveness of the movement.
- Short range of motion: Cutting reps short minimizes stretch and contraction, reducing muscle fiber recruitment.
- Using excessive weight: Compromising form for load increases risk of injury and reduces target muscle engagement.
Conclusion
Developing a strong and attractive upper chest requires focused effort on exercises that biomechanically align with the function of the clavicular head of the pectoralis major. The incline barbell bench press, low-to-high cable fly, and incline dumbbell press each provide unique benefits and, when combined, offer a comprehensive strategy for upper chest hypertrophy. By leveraging the science of muscle activation and following progressive programming, athletes and gym-goers alike can build an upper chest that enhances both form and function.
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.
Glass, S. C. and Armstrong, T. (1997). Electromyographical activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, 11(3), pp. 163–167.
Saeterbakken, A. H., van den Tillaar, R., and Fimland, M. S. (2017). A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. Journal of Sports Sciences, 35(10), pp. 1008–1014.
Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., and Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), pp. 779–784.
Trebs, A. A., Brandenburg, J. P., and Pitney, W. A. (2010). An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. Journal of Strength and Conditioning Research, 24(7), pp. 1925–1930.
Welsch, E. A., Bird, M., and Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 19(2), pp. 449–452.
