Top 8 Upper Chest Workout and Essential Tools for Training
The upper chest workout is essential to a well-balanced and impressive-looking upper body. Not only does it improve muscle symmetry, but it also helps complete the picture by enhancing overall strength and posture. In this blog, we shall discuss the top 8 exercises and devices that are meant to focus on your upper chest workout.
From adjustable benches to specialized dumbbells, these tools are handpicked to ensure precision and effectiveness in your workouts. Fitness enthusiasts of all skill levels, from beginners to experts, these workouts and tools are tailored to enhance your training routine and help you achieve the sculpted upper chest you desire.
Let’s dive into the exercises and tools that can transform your upper chest training into a more productive and efficient experience.
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Top 8 Upper Chest Exercises and Essential Tools for Training
A well-sculpted upper chest enhances physical appearance and contributes significantly to upper body strength. You will perform much better and build your upper chest muscles more effectively if you start incorporating the proper chest workout for upper chest early in individual lifts! Today, we’ll look at the best upper chest workout and some of the equipment that can help you achieve your fitness goals, featuring some of the best products available.
Incline Dumbbell Press
The incline dumbbell press is one of the most efficient exercises you can do. It specifically works on the upper part of the pectoral muscles, helping with chest buildup.
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Muscles Worked:
The primary focus of the incline dumbbell press is on the upper pectoral muscles. It also significantly engages the anterior deltoids (front shoulders) and the triceps. This exercise helps achieve a well-rounded and balanced upper body by enhancing the chest’s appearance and strength.
Best Rep Range:
- It is advisable to get hypertrophy by 8- 12 repetitions of sets.
- On the other hand, there should be limited reps, between 4 and 6, with heavier weights for strength training.
- For beginners, starting with a manageable, comparatively low weight is recommended. As you develop your skills and technique, you can gradually increase your weight, which will keep you encouraged and motivated on your fitness journey.
How to Perform the Incline Dumbbell Press:
- Sit down on the bench with dumbbells in each hand, allowing them to touch your thighs. The bench should adjust to an inclined position of approximately 30 to 45 degrees.
- Set the dumbbells at shoulder height and lie on the bench with your hands facing forward.
- Keep Your feet flat on the floor and your back against the bench.
- By extending your arms, press the dumbbells upward, ensuring that they move in a straight line above your chest. Exhale as you press up. Keep your wrists straight and elbows slightly bent at the top to maintain muscle tension.
- Return the dumbbells to their initial position slowly at shoulder height, inhaling as you lower them. This controlled movement is crucial to avoid letting the weights drop too quickly. Replicate the entire process for the desired number of repetitions, focusing on a controlled tempo and full range of motion.
Essential Tools Needed:
- Adjustable incline bench
- Dumbbells (appropriate weight for your strength level)
- Optional: Spotter for added safety during heavy lifts
Incline Barbell Bench Press
The incline barbell bench press is a basic movement for training the upper chest area, which is crucial for both muscular growth and an appealing visual appearance.
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Muscles Worked:
The incline barbell bench press mainly works on the upper chest muscles. Subordinate muscles involve the anterior deltoids, the shoulder muscles and the triceps.
Best Rep Range:
- For muscle growth hypertrophy, the number of repetitions should be from 8 to 12 per set.
- For strength building, repetitions per set should be 4-6, with heavier weights typically effective.
- For those new in practice, practising the form using lighter weights is advisable before moving to the higher loads.
How to Perform the Incline Barbell Bench Press:
- Adjust the bench at a 30- 45-degree angle to target the upper chest, and sit with your eyes just behind the barbell.
- Lie back, grip the barbell slightly wider than shoulder-width, and keep your feet flat for stability.
- Pull your shoulder back into the bench, creating an arch in your lower back for shoulder protection.
- Unrack the barbell by taking a deep breath and lifting it straight over your chest, then begin the exercise.
- Gradually lower the barbell to your upper chest, keeping elbows at a 45-degree angle, then press it back up in an arc towards your chin.
- Complete the desired repetitions and carefully return the barbell to the rack, avoiding bouncing off the chest or abrupt locking of elbows.
Essential Tools Needed:
- Barbell
- Adjustable incline bench
- Weight plates
- Power rack or bench press setup with safety bars (optional for safety)
- Spotter (recommended for heavy lifts)
Dumbbell Chest Fly
The dumbbell chest fly exercise is beneficial in separating the pectoral area, specifically the inner and outer regions of the chest. This activity also helps increase the chest width and gives the chest muscles a more defined appearance.
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Muscles Worked:
- These exercises involve mainly the pectoralis major, including the sternal and the clavicular heads.
- Posterior deltoids and biceps are secondary muscles while exercising the upper chest.
Best Rep Range:
- For muscle growth (hypertrophy): 8-12 repetitions per set.
- For muscle endurance: 12-15 repetitions per set.
- Beginners should focus on lighter weights to ensure proper form before progressing.
How to Perform the Dumbbell Chest Fly:
- Adjust your weight bench to a flat or slight incline position and lie back with a dumbbell in each hand, pressing it above your chest with a neutral grip, elbows slightly bent.
- Drive your shoulder blades back into the bench to set your shoulders. Plant your feet firmly, and squeeze your glutes and abs to create full-body tension.
- Rotate your hands slightly so your pinkies move towards each other, facilitating external rotation at the shoulder joints.
- While lowering the dumbbells in a broad arc, maintain a slight flexion in your elbows and stop when you feel a comfortable stretch in your chest. Make sure your hands don’t go below shoulder level.
- Reverse the motion by squeezing your pecs to lift the weights back up to the starting position, stopping just before the weights touch to keep tension on the chest muscles.
- Breathe in as you lower the weights and breathe out as you raise them, focusing on controlled movements and maintaining constant tension on the chest throughout the exercise.
Essential Tools Needed:
- Flat bench
- Dumbbells: Choose dumbbells that are appropriate for your strength level.
- Optional: Spotter for added safety, especially with heavier weights
Incline Push-Ups with Bar Stands
Incline push-ups with bar stands are an ideal workout that focuses on the upper body; they can develop upper body strength and muscle definition.
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Muscles Worked:
The incline push-ups target the upper part of the pectoralis major (chest area) with a secondary focus on the anterior deltoids (shoulders) and the triceps brachii. It also involves the core muscles to provide more support during the exercise.
Best Rep Range:
- Perform 8-12 times every set to gain hypertrophy during incline push-ups.
- One should do between 15 to 20 reps in a set for endurance.
How to Perform the Incline Push-Ups:
- Position the bar on a stable surface, adjusting the height to create an incline.
- Place your hands on the bar stands, ensuring they are slightly wider than shoulder-width apart. It is crucial to maintain a straight line from your head to your feet and keep your body aligned and focused. Hold your core tight and keep your body straight. Bend your arms at a 45-degree angle to your body and slowly lower your chest toward the bar.
- Inhale as you lower your body, maintaining control and avoiding any sagging or arching of the back.
- As you push up, let out a breath and raise your arms. Then, go back to the starting position. Keep your arms slightly bent at the top to keep the muscles tight.
- Focus on form and muscle engagement as you perform the necessary repetitions.
Essential Tools Needed:
- Bar stands or a stable elevated surface that can support your weight.
- Non-slip workout surface or mat for stability.
- Optional: Resistance bands or weighted vest for added resistance.
Resistance Band Chest Press
The resistance band chest press is a versatile and practical exercise for targeting the chest muscles, providing an excellent alternative to traditional weightlifting exercises. This movement is essential for building strength, enhancing muscle definition, and improving upper body stability.
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Muscles Worked:
The resistance band chest press primarily targets the pectoralis major (chest muscles), but it also engages the deltoids (shoulders) and triceps (back of the arms).
Best Rep Range:
- Aim for 8–12 repetitions each set to promote muscular hypertrophy or growth.
- If you focus on endurance, you might increase this to 15-20 repetitions per set.
How to Perform the Resistance Band Chest Press:
- Attach a resistance band at chest height to a strong anchor point.
- Holding the grips of the resistance band in each hand, take a stance facing the anchor point. Step forward to create tension among the band.
- Stagger your feet (one foot slightly in front of the other) for balance. Hold the handles at chest level with elbows bent and palms facing down.
- Push the handles forward, fully extending your arms while keeping them in line with your chest. Exhale as you press forward.
- Slowly return your hands to the starting position while inhaling, maintaining control of the band’s tension.
- Repeat the movement for the desired number of repetitions.
Essential Tools Needed:
- A resistance band with handles.
- A sturdy anchor point at chest height, like a door anchor or pole.
Wide-Grip Bench Press
The wide-grip bench press is a base movement exercise that works the chest with much emphasis on the outer pectoral area. It is widely used in any powerlifting routine, as it is one of the best exercises for building strength and aesthetic development in the upper body.
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Muscles Worked:
The wide-grip bench press primarily targets the pectoralis major (chest), focusing more on the outer chest. It also engages the anterior deltoids (shoulders) and triceps as secondary muscles, making it an effective compound movement for upper body strength.
Best Rep Range:
- For muscle growth, aim for 6-12 repetitions per set.
- For strength, target 4-6 repetitions per set.
How to Perform the Wide-Grip Bench Press:
- Lay flat on a bench with your back against the bench and your feet firmly planted on the floor. Pull your shoulder blades back.
- Grip the barbell with a wide grip. Your hands should be spaced wider than shoulder-width apart. Typically, your index fingers should be on the outer rings of the barbell.
- Unrack the barbell and position it above your chest with extended arms.
- Lower the barbell slowly and with control to your chest, keeping your elbows flared out to the sides. Inhale as you lower the bar.
- Stretch your arms and exhale as you push the barbell back to the starting position. Keep the bar path straight, and avoid locking your elbows at the top.
- Ensure consistent form and control throughout the movement.
Essential Tools Needed:
- Barbell
- Flat bench
- Weight plates
- Power rack or bench press setup with safety bars (optional for safety)
- Spotter (recommended for heavy lifts)
Hammer Strength Incline Press
Hammer Strength Incline Press is one of the most effective machine exercises for toning the upper chest muscles. It allows you to build your upper chest muscles safely and effectively. This exercise is recommended for people who wish to target the upper pectorals without having to use free weights, which pose a lot of danger to the body, particularly to the bones.
Hammer Strength Incline Press
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Muscles Worked:
The Hammer Strength Incline Press primarily targets the upper portion of the pectoralis major (upper chest). It also engages the anterior deltoids (shoulders) and triceps as secondary muscles.
Best Rep Range:
- Aim for 8-12 repetitions each set for muscle growth or hypertrophy.
- For strength, target 4-6 repetitions per set.
How to Perform the Hammer Strength Incline Press:
- Sit on the Hammer Strength Incline Press machine. Keep your back firmly against the pad and your feet flat on the floor.
- Adjust the seat height to position the handles in the centre of your upper chest.
- Grasp the handles with a firm, overhand grip, keeping your wrists in a neutral position.
- Push the handles upward and forward by extending your arms, exhaling as you press. Keep your elbows slightly bent at the top to maintain muscle tension.
- Return the handles to their initial positions gradually while inhaling, ensuring you maintain control throughout the movement.
- Repeat for the desired number of repetitions, focusing on a controlled tempo and full range of motion.
Essential Tools Needed:
- Hammer Strength Incline Press Machine
- Optional: Weight plates (if the machine uses plate loading)
Bar Dips
Bar dips are one of the most effective bodyweight exercises involving the chest, triceps, and shoulder muscles. For this reason, they should form a permanent fixture in any upper body building routine.
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Muscles Worked:
Bar dips primarily engage the lower portion of the pectoralis major (chest), triceps, and anterior deltoids (shoulders). The stabilizing and core muscles are also engaged to maintain balance and control during the exercise.
Best Rep Range:
- For muscle growth (hypertrophy), aim for 8-12 repetitions per set.
- For strength, target 4-6 repetitions per set.
- For endurance, perform 15-20 repetitions per set.
How to Perform the Bar Dips:
- Place yourself between two parallel bars and tightly grip them with the palms facing in. Extend your arms, lifting your body so your feet are off the ground.
- Lean your torso slightly forward to target the chest more. Keep your torso upright for more tricep focus.
- Breathe deeply and gently lower your body by bending your elbows. Reduce your body until your upper arms are parallel to the floor, or even lower, according to how easily your shoulders can move.
- Extend your elbows and push through your hands to raise your body back to the starting position. Exhale as you push up, making sure your elbows are slightly bent at the top to maintain muscular tension.
- Repeat for the desired number of repetitions, maintaining control and proper form throughout the movement.
Essential Tools Needed:
- Parallel dip bars
- Optional: Weighted belt or vest for added resistance if you’re advanced
- Optional: Resistance bands for assistance if you’re a beginner
Why is upper chest training important for overall fitness?
- Balanced Muscle Development: Focusing on the upper chest ensures balanced muscle growth across the pectoral region. The chest has multiple sections, and neglecting the upper portion can lead to a disproportionate physique, where the lower chest may overpower the upper chest in size and strength.
- Enhanced Aesthetics: A well-developed upper chest creates a fuller, more muscular appearance. This development helps make the sought-after “square chest” look, improving the overall symmetry and definition of the upper body.
- Improved Strength: A robust upper chest contributes to overall upper body strength, particularly in pushing movements. This strength is essential for exercises like bench and shoulder presses, which rely on the upper chest for power and stability.
- Functional Fitness: The upper chest plays a crucial role in daily activities and sports that involve pushing, lifting, or throwing motions. Training in this area improves functional strength and performance in these activities.
- Injury Prevention: Strengthening the upper chest can help maintain proper shoulder alignment and reduce the risk of shoulder injuries. A well-balanced chest minimises the strain on the shoulders and improves overall joint stability.
Mistakes to Avoid in Upper Chest Workouts
When working out the upper chest, it’s vital to prevent common mistakes that can slow or hurt you. Here are some critical mistakes to watch out for:
- Incorrect Bench Angle: Using too steep an incline can shift the focus from the upper chest to the shoulders, reducing the exercise’s effectiveness. Aim for a 30-45-degree angle for optimal upper chest activation.
- Neglecting Form: Poor form can cause problems and make the workout less effective. Maintain proper form to engage the target muscles fully.
- Lifting Too Heavy: Using too heavy weights can harm your form and increase your risk of injury. It is important to choose a weight that allows for controlled, full-range movements while maintaining proper technique.
- Lack of Variety: Sticking to just one or two exercises can lead to muscle imbalances. Incorporating various upper chest exercises ensures comprehensive muscle development and prevents plateaus.
- Overtraining: Overworking the upper chest without adequate rest can lead to muscle fatigue and injury. Ensure you allow enough recovery time between workouts to maximize gains and prevent overuse injuries.
Conclusion
In conclusion, training the upper chest is essential for achieving a well-rounded, balanced physique and enhancing overall upper body strength.
Incorporating exercises like the Incline Dumbbell Press, Resistance Band Chest Press, Incline Barbell Bench Press, Dumbbell Chest Fly, Incline Push-Ups with Bar Stands, Wide-Grip Bench Press, Hammer Strength Incline Press, and Bar Dips into your workout routine ensures comprehensive development of the upper chest muscles.
Using essential tools such as adjustable benches, dumbbells, barbells, and specialized machines allows you to target the upper chest effectively. It would help if you were consistent and used the proper form to get the best results and build a muscular, defined upper chest.