A well-defined upper chest is often considered the hallmark of a powerful, aesthetically pleasing physique. To achieve this, you don’t need to follow complex routines or overcomplicate your workout; instead, focusing on just three highly effective exercises can deliver significant results.
This article will detail the best upper chest exercises and explain why they are so effective. It will also explore how to perform these exercises correctly to maximise upper chest activation and growth, backed by scientific evidence. Let’s dive into these three essential exercises: the incline barbell bench press, incline dumbbell press, and incline cable fly.
Why Targeting the Upper Chest is Essential
The upper chest, anatomically referred to as the clavicular head of the pectoralis major, contributes to the fullness of the upper torso, creating the much-desired square, solid appearance of the chest. Many trainees struggle with upper chest development because standard chest exercises, like the flat bench press, tend to emphasise the lower sternal fibres of the pectoral muscles (Trebs et al., 2010). Research shows that targeting the upper chest specifically can help achieve a balanced, fuller chest appearance (Barnett et al., 1995). These three exercises are selected to help you focus on this specific muscle region.
1. Incline Barbell Bench Press
Benefits of the Incline Barbell Bench Press
The incline barbell bench press is an essential exercise for upper chest development due to its ability to target the clavicular head of the pectoralis major. Research by Glass and Armstrong (1997) found that a bench incline of approximately 30-45 degrees effectively activates the upper chest while minimising the involvement of the lower chest. This exercise also allows the lifter to lift heavier weights compared to dumbbells or cables, which is beneficial for progressive overload—a critical factor in muscle growth (Schoenfeld, 2010).
How to Perform the Incline Barbell Bench Press
- Set up the bench at a 30-45 degree incline: Avoid going higher than 45 degrees, as it can shift the focus away from the chest and onto the shoulders (Trebs et al., 2010).
- Position yourself under the bar: Your eyes should be directly under the barbell.
- Grip the bar slightly wider than shoulder-width: This position helps maintain tension on the chest muscles while minimising tricep engagement.
- Lower the bar slowly to your upper chest: Aim to bring the bar down to the top of the chest, just below the collarbone, to target the upper pectorals effectively.
- Press the bar back up: Push through the chest to extend your arms and return the bar to the starting position.
Tips for Optimising the Incline Barbell Bench Press
To optimise this exercise for upper chest growth, focus on maintaining a controlled movement with a slight pause at the bottom of each rep to ensure maximum muscle engagement. According to research by Contreras and Schoenfeld (2011), a slower tempo during the eccentric (lowering) phase can enhance muscle activation, leading to greater gains in size and strength.
2. Incline Dumbbell Press
Benefits of the Incline Dumbbell Press
The incline dumbbell press is particularly effective for the upper chest because it allows for a greater range of motion compared to the barbell version. A study by Saeterbakken et al. (2011) demonstrated that dumbbells increase muscle activation by requiring the stabilising muscles to engage more, providing a balanced, even development of the chest. Moreover, dumbbells allow each arm to work independently, helping to correct any muscle imbalances between the left and right sides (Gentil et al., 2017).
How to Perform the Incline Dumbbell Press
- Set the bench to a 30-45 degree incline: This angle remains optimal for upper chest activation.
- Hold a dumbbell in each hand: Lie back on the bench, positioning the dumbbells at shoulder level.
- Press the dumbbells upwards: Keep your elbows slightly bent at the top to maintain constant tension in the chest muscles.
- Lower the dumbbells slowly: Bring them down to shoulder level, keeping a controlled motion to engage the upper chest.
- Repeat: Ensure each repetition maintains a consistent form for balanced activation.
Tips for Optimising the Incline Dumbbell Press
A slight inward movement of the dumbbells during the pressing phase can increase chest activation due to the natural adduction function of the pectoral muscles. Additionally, Saeterbakken et al. (2011) recommend focusing on an explosive concentric (pressing) movement to recruit more muscle fibres, leading to enhanced growth and strength in the upper chest.
3. Incline Cable Fly
Benefits of the Incline Cable Fly
The incline cable fly is a valuable exercise for isolating the upper chest without involving the triceps, as it places continuous tension on the target muscle through the entire range of motion. A study by Boeckh-Behrens and Buskies (2000) found that cable fly exercises offer consistent resistance throughout the movement, making them effective for muscle hypertrophy. Unlike free weights, cables allow you to stretch the muscle fully while maintaining tension, which can stimulate growth in the upper chest.
How to Perform the Incline Cable Fly
- Set the cables to a low position: Position the pulleys below shoulder height on an adjustable cable machine.
- Adjust the bench to a 30-45 degree incline: Ensure you are sitting at the correct angle for upper chest targeting.
- Hold the cable handles: Lie back on the bench with a handle in each hand, palms facing up.
- Bring the handles together above your chest: Squeeze your chest muscles at the top to maximise activation.
- Lower the cables in a controlled arc: Allow your hands to move down and out to achieve a full stretch in the upper chest.
- Repeat: Focus on a slow eccentric phase for each rep.
Tips for Optimising the Incline Cable Fly
The incline cable fly is most effective when performed with a controlled motion to avoid momentum. Contreras and Schoenfeld (2011) highlight that maintaining a slow tempo during the eccentric phase—approximately two to three seconds—helps maximise hypertrophic response by increasing time under tension.
Understanding Muscle Activation and Progression in Upper Chest Training
Importance of Progressive Overload
For any muscle to grow, it must be challenged consistently through progressive overload. According to Schoenfeld (2010), this principle is essential for muscle hypertrophy as it requires continuous increases in weight, reps, or time under tension. Therefore, incorporating these three exercises into your training routine while focusing on gradual progression will yield the best results for upper chest development.
Optimal Training Volume and Frequency
Research by Wernbom et al. (2007) suggests that training each muscle group twice per week is optimal for muscle growth. For the upper chest, performing each of these exercises once per session twice a week can provide a sufficient stimulus for growth, allowing time for recovery and adaptation.
Integrating Compound and Isolation Movements
The combination of compound (multi-joint) and isolation exercises maximises muscle engagement. Compound exercises like the incline barbell and dumbbell presses stimulate growth across the chest and shoulders, while the incline cable fly targets the upper chest directly (Gentil et al., 2017). This balance helps prevent overuse injuries and ensures a well-rounded workout.
Conclusion
Building a well-defined upper chest is achievable with the right exercises and training techniques. By focusing on the incline barbell bench press, incline dumbbell press, and incline cable fly, you can target the upper chest effectively, leading to balanced, powerful chest development. Each exercise offers unique benefits that work synergistically to maximise upper chest engagement, muscle activation, and growth. Coupled with progressive overload and an appropriate training volume, these three exercises are all you need to build a perfect upper chest.
Key Takeaways Table
| Key Point | Description |
|---|---|
| Exercise Selection | Incline barbell bench press, incline dumbbell press, and incline cable fly are the best exercises for upper chest targeting. |
| Optimal Angle | A 30-45 degree incline effectively isolates the upper chest. |
| Progressive Overload | Gradually increase weight, reps, or time under tension to stimulate growth. |
| Training Frequency | Training the upper chest twice per week is ideal for hypertrophy. |
| Controlled Movements | Slow eccentric phases and controlled movements maximise muscle activation. |
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.
Boeckh-Behrens, W.-U., & Buskies, W. (2000). Strength Training Anatomy. Human Kinetics.
Contreras, B., & Schoenfeld, B. (2011). To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design. Strength and Conditioning Journal, 33(4), 8-18.
Gentil, P., Soares, S., & Bottaro, M. (2017). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 8(1), e15579.
Glass, S. C., & Armstrong, T. (1997). Electromyographic activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, 11(3), 163-167.
Saeterbakken, A. H., Andersen, V., Van den Tillaar, R., & Simonsen, E. B. (2011). Effects of bench press variations on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 25(7), 1937-1942.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyography analysis of three muscles surrounding the shoulder joint during the performance of a chest press exercise at three different angles. Journal of Strength and Conditioning Research, 24(7), 1925-1930.
Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.
