The Best 3 Exercises for Guys to Get a Jacked Upper Chest Faster

Building a well-defined, muscular upper chest is a goal many men have, as it contributes to an attractive physique and overall upper body strength. While genetics play a role in how quickly you can develop this area, the right training approach is critical to success.

In this article, we will cover the three most effective exercises for maximising upper chest growth and strength, supported by scientific evidence. By the end, you’ll have a clear understanding of how to optimise your training and see faster results.

Understanding Upper Chest Anatomy

Before diving into the exercises, it’s crucial to understand the anatomy of the upper chest. The chest, or pectoralis major, is a fan-shaped muscle with two primary heads: the clavicular (upper chest) and the sternal (lower chest). When you aim to target the upper chest, you’re focusing on the clavicular head. This muscle is responsible for movements like pressing and upward pushing motions, making it a vital part of overall upper body strength.

The Importance of Upper Chest Development

The upper chest not only contributes to the aesthetics of a fuller, more balanced chest but also plays a functional role in various compound movements. For example, in exercises like the bench press, the upper chest assists the shoulders and triceps in the pressing motion, enhancing overall strength. Additionally, a developed upper chest can improve posture and help prevent shoulder injuries by creating balance in the upper body.

The 3 Best Exercises for a Jacked Upper Chest

1. Incline Barbell Bench Press

The incline barbell bench press is widely regarded as one of the most effective exercises for targeting the upper chest. The key difference between this and the traditional flat bench press is the angle of the bench, which is set at around 30-45 degrees. This angle shifts the emphasis onto the clavicular head of the pectoralis major, promoting upper chest hypertrophy.

How to Perform the Incline Barbell Bench Press

1. Set an adjustable bench to a 30-45 degree incline.
2. Lie back on the bench with your feet planted firmly on the floor.
3. Grip the barbell slightly wider than shoulder-width apart.
4. Unrack the barbell and lower it slowly to your upper chest.
5. Press the barbell back up to the starting position, fully extending your arms but without locking your elbows.

Why It Works

A study published in the Journal of Strength and Conditioning Research found that the incline bench press activates the upper chest more effectively than the flat bench press, particularly when performed at a 30-degree angle (Barnett, Kippers, and Turner, 1995). The incline allows for greater muscle activation in the clavicular head, leading to better stimulation and growth over time. Additionally, the barbell allows for heavier loads to be used compared to dumbbells, increasing overall strength gains.

Key Tips

• Avoid setting the bench at too steep an angle (above 45 degrees), as this shifts the focus to the shoulders rather than the upper chest.
• Ensure full range of motion, lowering the bar to touch your chest lightly without bouncing.
• Use a spotter or safety bars for added security when lifting heavier weights.

2. Incline Dumbbell Press

While similar to the incline barbell press, the incline dumbbell press provides a different stimulus to the upper chest due to the independent movement of each arm. This exercise allows for a greater range of motion, which can lead to increased muscle fibre recruitment and activation in the clavicular head. The incline dumbbell press also helps address muscle imbalances, as each arm works independently to push the weight.

How to Perform the Incline Dumbbell Press

1. Set an adjustable bench to a 30-45 degree incline.
2. Grab a pair of dumbbells and sit back on the bench, positioning the dumbbells just above your chest.
3. Press the dumbbells upward and inward, fully extending your arms at the top of the movement.
4. Slowly lower the dumbbells back down to your chest, maintaining control throughout the entire range of motion.

Why It Works

Research has shown that using dumbbells allows for a more extensive range of motion compared to barbells, leading to greater muscle fibre engagement in the upper chest (Gentil et al., 2007). Additionally, the incline dumbbell press recruits stabilising muscles, which contribute to overall chest development and strength. This is particularly important for injury prevention and balanced muscle growth.

Key Tips

• Focus on squeezing the chest at the top of the movement to maximise muscle activation.
• Control the descent of the dumbbells to increase time under tension, which enhances hypertrophy.
• Avoid using excessive weight, as this can lead to improper form and reduced muscle activation.

3. Reverse-Grip Bench Press

The reverse-grip bench press is an underrated yet highly effective exercise for targeting the upper chest. By simply switching to an underhand (supinated) grip, you shift the emphasis onto the clavicular head of the pectoralis major. This variation provides a unique stimulus, which can help break through plateaus and enhance upper chest development.

How to Perform the Reverse-Grip Bench Press

1. Set a flat bench and load the barbell with an appropriate weight.
2. Lie back on the bench and grip the barbell with an underhand grip (palms facing you) about shoulder-width apart.
3. Unrack the barbell and lower it slowly to your chest.
4. Press the barbell back up, keeping your elbows close to your body throughout the movement.

Why It Works

A study in the Journal of Applied Biomechanics revealed that the reverse-grip bench press activates the upper chest significantly more than the traditional flat bench press (Lehman, McGill, and Osborne, 2005). The underhand grip shifts the load towards the upper pectoral muscles, allowing for greater hypertrophy in this area. This variation also reduces the involvement of the shoulders, placing more tension directly on the chest.

Key Tips

• Use a slightly lighter weight than you would for a regular bench press, as the reverse grip can feel less stable.
• Keep your elbows tucked to avoid shoulder strain and maximise chest activation.
• Practice proper form and use a spotter when lifting heavy weights for safety.

Optimising Upper Chest Training

To maximise the effectiveness of these exercises, it’s essential to implement them into a well-rounded training programme. Here are some additional tips to help you get the most out of your upper chest workouts:

1. Progressive Overload: Continually increase the weight you’re lifting over time to promote muscle growth. Aim for gradual progress, adding small increments each week.
2. Frequency: Train your upper chest twice per week for optimal results. Studies suggest that increased training frequency can lead to better muscle hypertrophy outcomes (Schoenfeld, Ogborn, and Krieger, 2016).
3. Variety: While these three exercises are highly effective, it’s essential to vary your routine occasionally. Incorporating different angles, rep ranges, and equipment can keep your muscles guessing and prevent adaptation.
4. Nutrition: Ensure you’re consuming enough protein to support muscle growth. A study published in The American Journal of Clinical Nutrition recommends at least 1.6 grams of protein per kilogram of body weight daily for optimal muscle hypertrophy (Morton et al., 2018).
5. Rest and Recovery: Allow at least 48 hours between upper chest workouts to give your muscles time to recover and grow. Incorporating adequate sleep and rest is essential for recovery and muscle repair.

Conclusion

Developing a jacked upper chest takes a combination of the right exercises, progressive overload, and consistency. The incline barbell bench press, incline dumbbell press, and reverse-grip bench press are three of the most effective exercises to target the upper chest, backed by scientific evidence. By incorporating these movements into your routine, you’ll be well on your way to building an impressive upper chest faster. Remember to focus on proper form, progressive overload, and recovery for the best results.

Key Takeaways Table

References

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.

Gentil, P., Soares, S., and Bottaro, M. (2007). Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 12(1), pp. 35-39.

Lehman, G.J., McGill, S.M., and Osborne, D. (2005). Shoulder muscle recruitment patterns during the flat bench press and the effects of grip width and forearm pronation. Journal of Applied Biomechanics, 21(3), pp. 287-296.

Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., et al. (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. The American Journal of Clinical Nutrition, 108(6), pp. 1031-1040.

Schoenfeld, B.J., Ogborn, D., and Krieger, J.W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), pp. 1689-1697.