Introduction

If you want a perfect, well-defined chest in which the shape of the upper portion is clearly visible, then just a normal bench press will not work.

Many people do chest workouts, but their upper chest remains weak – resulting in a flat or incomplete chest look. This is why it is important to include the best upper chest workout in your routine.

Upper chest development is important not just for aesthetics look but also for strength and posture. In this article we will discuss the best upper chest workout exercises, their form, so that you can give a 3D look to your chest.

Why Focus on Upper Chest ?

Upper chest development may be a little tough, but its impact is huge visually. When your upper chest develops:

• Chest looks fuller
• Shoulder and collarbone alignment looks better
• Push strength improves
• Posture appears strong and confident

If you rely only on flat bench and push-ups, you target the lower and mid chest more. But the best upper chest workout exercises are specifically meant to isolate the upper pecs.

Simple Anatomy of the Upper Chest

The scientific name of the chest is Pectoralis Major, which consists of two main heads:

• Clavicular Head (Upper Chest)
• Sternal Head (Middle & Lower Chest)

When you press or fly at an incline angle, you activate the clavicular head. That is why incline-based movements are considered the core part of the best upper chest workout.

Best Upper Chest Workout With Dumbbells

If you want to do the best upper chest workout using dumbbells, then the good news is that dumbbells are an extremely flexible and effective tool for the chest.

1. Incline Dumbbell Press

How to do:

• Set an incline bench at 30–45 degrees.
• Hold the dumbbells at the sides of the chest and press them straight up.
• At the top position, squeeze the chest tightly, then slowly lower.

Muscles targeted: Upper pectorals, anterior deltoid, triceps
Reps/Sets: 3–4 sets x 8–12 reps

Tips:

• Keep the elbows facing outwards.
• The back should remain flat on the bench.
• Use light to moderate weight, focus on form.

People consider this exercise the foundation of the best upper chest workout — and rightly so, because it activates maximum upper chest fibers.

2. Incline Dumbbell Fly

How to do:

• Lie on an incline bench, hold the dumbbells at arms length.
• Keep your arms slightly bent and move them to the sides (fly motion).
• When the dumbbells reach the bottom, take them back to the center and squeeze with control.

Muscles targeted: Upper chest, inner chest
Reps/Sets: 3 sets x 12–15 reps

Tips:

• Don’t drop your arms too low — there should be a stretch, but no injury.
• Make sure to squeeze for 1–2 seconds at the top.
• Keep the fly movement slow and controlled.

This exercise works the upper chest and makes the chest wider and fuller — a classic move that should be included in every best upper chest workout routine.

3. Dumbbell Pullover

How to do:

• Lie on an incline bench. Hold a dumbbell in both hands.
• Bring the dumbbell behind your head and bring it above your chest and stop.
• Focus on chest stretch and squeeze.

Muscles targeted: Upper chest, lats, serratus anterior
Reps/Sets: 3 sets x 10–12 reps

Tips:

• Maintain control of the dumbbell, avoid jerky movements.
• Keep breath control — inhale while stretching, exhale while pressing.

This is a slightly underrated exercise, but this move can be your secret weapon when you want to isolate your upper chest.

Best Upper Chest Workout with Barbell

When it comes to growing the upper chest, barbell exercises are considered an integral part of the best upper chest workout routine.

Let’s see the top barbell exercises that isolate the upper chest and increase both size and power:

1. Incline Barbell Bench Press

How to do it:

• Set the incline bench at a 30–45° angle.
• Pick the barbell up from the rack, bring it up above the chest (clavicle level).
• Bring the barbell down with control, and then push it up.

Muscles targeted: Upper chest (clavicular head), anterior deltoid, triceps
Reps/Sets: 4 sets x 6–10 reps

Tips:

• Keep the grip shoulder-width or slightly wider.
• The barbell should touch just below the chin — if you take it too low, the shoulder gets engaged.
• Pay attention to form, avoid ego lifting.

This move is the king exercise of every serious lifter’s best upper chest workout plan. The fun of doing heavy press is different!

2. Reverse-Grip Incline Barbell Press

How to do:

• Lie on the incline bench.
• Hold the barbell with an underhand (reverse) grip.
• Bring the barbell to your chest and squeeze it while pushing it upward.

Muscles targeted: Upper chest (focus more), biceps (a little), front deltoid
Reps/Sets: 3 sets x 8–10 reps

Tips:

• If you are trying it for the first time, make sure to use a spotter.
• Start with a light weight as the grip may be unfamiliar.
• Using wrist straps will keep the grip secure.

This is a secret weapon that many bodybuilders use when the upper chest does not grow with a normal incline. A powerful hack of the best upper chest workout for advanced lifters!

Best Bodyweight Upper Chest Exercises

You can also strengthen your upper chest with bodyweight exercises if you focus on the right angle and movement.

All you need is a little creativity, body positioning, and dedication. Let’s see some powerful bodyweight exercises that specifically target your upper chest.

1. Incline Push-Ups (Hands Elevated)

How to do:

• Place both hands on a low surface (bench, table, box).
• Place pair on ground.
• Keeping body straight, bring chest towards surface, then push up.

Muscles targeted: Upper chest, shoulders, triceps
Reps/Sets: 3–4 sets x 15–20 reps

Tips:

• Touch chest surface, not hips or stomach.
• Keep movement controlled.
• Adjust angle of surface — the lower the surface, the more load on upper chest.

2. Decline Feet Elevated Push-Ups

How to do:

• Place your feet on an elevated surface (sofa, chair, bed).
• Take a normal push-up position with your hands on the ground.
• Put your chest down and then push up.

Muscles targeted: Upper chest, anterior deltoid
Reps/Sets: 3 sets x 12–15 reps

Tips:

• The body should be in a straight line.
• Don’t let your hips drop.
• Take a slightly wide grip so that your upper chest and deltoid are more engaged.

Pro Tips for Better Upper Chest Gains

If you are doing your chest workouts but getting slow results, then you might be missing some small things.

1. Use the Right Incline Angle

• 30°–45° incline angle is best for targeting upper chest.
• If the angle of the bench becomes too steep (60°+), then shoulders get more activated and chest work gets less.
• Experiment and see at which angle you feel the best upper chest contraction.

2. Build a Mind-Muscle Connection

• Feel your chest with every rep — don’t just do reps to lift weights.
• Consciously squeeze your chest during contractions, as if you are controlling your upper chest with your mind.
• This technique only works with slow, controlled reps — not fast reps.

Pro tip: Check your form and muscle engagement in front of a mirror or by recording a video.

3. Use Slow Tempo Reps

• When you slow down reps — especially the negative (downward) phase — muscle tension increases.
• Example: 2 seconds push, 3 seconds lower (eccentric phase).
• This tension tears muscle fibers, which signals actual growth.

This makes your best upper chest workout even more intense and effective.

4. Focus on progressive overload

• Increase weight or increase reps every week or every 2 weeks.
• The body grows when it gets a new challenge.
• But overload doesn’t mean ruining your form — increase weight with proper technique.

Whether it’s dumbbell, barbell or bodyweight — overload applies to everything.

5. Rotate Exercise Variations

• By doing the same movement again and again, the muscle adapts.
• Change the order or type of upper chest exercises in 4–6 weeks:
• Dumbbell to barbell
• Cables to machine
• New angles in push-ups

This shocks the muscles and gives new growth signals

Common Mistakes While Training Upper Chest

Developing upper chest is not everyone’s cup of tea – and the main reason for this is form mistakes and wrong strategy. People go to the gym with full dedication, but when the results are not visible, the frustration increases.

If you also do the best upper chest workout, but still progress is slow, it is possible that you are making the mistakes given below. Let’s recognize these mistakes – and learn to avoid them:

1. Incline Bench Angle Wrong

• 60°+ angle activates shoulders, not upper chest.
• Best angle: 30°–45° only.

2. No Mind-Muscle Connections

• Just hitting the reps isn’t enough.
• Feel the squeeze and stretch in every rep.

3. Heavy Weight, Poor Form (Ego Lifting)

• Excess weight = wrong form + injury risk.
• Focus on clean reps, not heavy reps.

4. Fast Reps Without Control

• Muscle is built not by speed, but by control.
• Slow eccentric (down) + squeeze on top.

5. Repeating the Same Exercises Over and Over Again

• Same routine every week = no growth.
• Bring in variations every 4–6 weeks.

Conclusion: Build a Strong and Balanced Chest

Developing the upper chest is an area of ​​work that requires patience, smart training and dedication. Just flat bench press or random push-ups won’t cut it — if you want to highlight the upper chest, you need to make the best upper chest workout a proper part of your routine.

Whether you train with dumbbells, lift barbells, or do bodyweight pushups at home — each method is effective, just requires the right technique and planning

Remember brother:

• Keep the form perfect, increase weight gradually.
• Prioritize upper chest at the start of workout.
• Feel every rep by making a mind-muscle connection.
• Don’t ignore diet and recovery – that is the fuel for real growth.

Now don’t stop — take action, start training, and make your best upper chest workout plan and tick it!

READ MORE:

• Top 8 Lower Chest Workout: Top Exercises to Build a Powerful chest

• Best Chest and Tricep Workout: “Build a Bigger Chest and Triceps”

FAQs