How to Build Thicker Upper Chest Muscles: 3 Best Tips

Building a thicker upper chest is a goal for many fitness enthusiasts and athletes aiming to achieve a balanced and aesthetic physique.

The upper chest, primarily developed through exercises targeting the clavicular portion of the pectoralis major, requires specific techniques and strategies to stimulate growth effectively. This article explores three scientifically supported tips to build thicker upper chest muscles, with practical advice for application.

Tip 1: Focus on Incline Movements

The upper chest’s clavicular fibres are best targeted through incline exercises. Research has shown that the angle of the bench during pressing movements significantly affects muscle activation in the pectoralis major. Studies using electromyography (EMG) analysis indicate that an incline bench angle of 30 to 45 degrees maximises activation of the upper chest (Trebs, Brandenburg & Pitney, 2010).

Key Exercises for Upper Chest Development

1. Incline Barbell Bench Press: This compound movement is effective for recruiting the upper chest while also engaging the anterior deltoids and triceps. To optimise the movement, maintain a controlled tempo, lower the bar to the upper chest, and avoid excessive arching of the back.
2. Incline Dumbbell Press: Using dumbbells allows for a greater range of motion compared to the barbell press, enabling deeper muscle activation. Ensure that the dumbbells move in a controlled arc and do not let them touch at the top to maintain tension on the upper chest.
3. Incline Dumbbell Fly: This isolation exercise stretches and contracts the chest muscles fully, emphasising the upper portion. Focus on a slow eccentric phase to maximise muscle fibre recruitment.

Adjust Bench Angles

While the 30 to 45-degree angle is ideal, experimenting with slightly different angles (e.g., 15 or 60 degrees) can target the upper chest from various angles, preventing plateaus and ensuring comprehensive development (Glass & Armstrong, 1997).

Tip 2: Incorporate Progressive Overload

Progressive overload is a cornerstone principle of hypertrophy training. To build a thicker upper chest, you must consistently challenge the muscles by increasing the training stimulus over time. This can be achieved through various methods:

Strategies for Progressive Overload

1. Increase Resistance: Gradually increase the weight lifted in incline movements. For instance, adding 2.5 to 5 kg every few weeks can stimulate continued growth.
2. Increase Volume: Adding extra sets or repetitions to your upper chest-focused exercises can enhance muscle hypertrophy. Studies suggest that a weekly training volume of 10 to 20 sets per muscle group is optimal for growth (Schoenfeld et al., 2017).
3. Manipulate Tempo: Slowing down the eccentric phase of movements has been shown to increase muscle activation and time under tension, leading to hypertrophy (Hedayatpour & Falla, 2015).
4. Advanced Techniques: Incorporate techniques such as drop sets, rest-pause sets, and supersets to push your muscles beyond failure, stimulating additional growth.

Rest and Recovery

Progressive overload requires adequate recovery to ensure muscle repair and growth. Research indicates that a rest period of 48 to 72 hours between sessions targeting the same muscle group is ideal for maximising hypertrophy (Fisher et al., 2014).

Proper nutrition, particularly protein intake, plays a crucial role in supporting recovery and growth.

Tip 3: Prioritise Mind-Muscle Connection

The mind-muscle connection (MMC) is the ability to consciously focus on contracting a specific muscle during an exercise. Developing a strong MMC with your upper chest can enhance muscle activation and hypertrophy. Research by Schoenfeld and Contreras (2016) demonstrated that individuals who actively engage the targeted muscle during lifts experience greater activation and growth compared to those who do not.

Techniques to Enhance Mind-Muscle Connection

1. Visualisation: Before performing an exercise, visualise the upper chest contracting and lengthening throughout the movement. This mental rehearsal can improve focus and execution.
2. Slow Down the Repetition: Slowing down each rep allows you to feel the muscle working through its full range of motion. For example, during an incline dumbbell press, focus on squeezing the upper chest at the top of the movement.
3. Use Cues: Internal cues, such as “push through the upper chest” or “squeeze at the top”, can help direct your attention to the targeted muscle.

Practical Applications

To maximise the MMC, reduce the load slightly at first to prioritise form and focus. Over time, as the connection strengthens, gradually increase the weight while maintaining control and focus on the upper chest.

Additional Considerations for Upper Chest Growth

While the three tips above form the foundation for building a thicker upper chest, additional factors can enhance your progress:

Nutrition

Consuming sufficient protein is essential for muscle growth. The current recommendation for active individuals is 1.6 to 2.2 grams of protein per kilogram of body weight per day (Phillips & Van Loon, 2011). Incorporate lean protein sources such as chicken, fish, eggs, and plant-based options like tofu and lentils.

Training Frequency

Training the chest twice per week, with one session focusing on the upper chest, can optimise muscle growth. A split routine, such as push-pull-legs, allows for balanced training and adequate recovery.

Exercise Variety

While incline pressing movements should form the bulk of your routine, integrating cable crossovers or machine presses can provide variety and continuous tension on the upper chest.

Conclusion

Building a thicker upper chest requires a targeted approach, focusing on incline movements, progressive overload, and the mind-muscle connection. By implementing these strategies consistently and supporting them with proper nutrition and recovery, you can achieve a well-developed and aesthetic upper chest. Regularly assess your progress and make necessary adjustments to your training programme to avoid plateaus and ensure long-term success.

Key Takeaways Table

References

• Fisher, J., Steele, J., Bruce-Low, S., & Smith, D. (2014). Evidence-based resistance training recommendations for muscular hypertrophy. Medicine and Science in Sports and Exercise, 46(1), 174-183. doi:10.1249/MSS.0b013e3182a4dd5c
• Glass, S. C., & Armstrong, T. (1997). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 11(3), 187-191.
• Hedayatpour, N., & Falla, D. (2015). Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. BioMed Research International, 2015, 193741. doi:10.1155/2015/193741
• Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38. doi:10.1080/02640414.2011.619204
• Schoenfeld, B. J., & Contreras, B. (2016). The mind-muscle connection: Implications for training and performance. Strength & Conditioning Journal, 38(2), 27-31. doi:10.1519/SSC.0000000000000203
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197
• Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyographic analysis of three chest-press exercises. Journal of Strength and Conditioning Research, 24(8), 2235-2240. doi:10.1519/JSC.0b013e3181e3e4c7