The Upper Chest is a focal point for many gym-goers, and achieving that sculpted, defined look requires targeted training. While exercises like the classic bench press hit the chest overall, the upper pec fibers require specific activation for optimal growth.
In most gyms and fitness facilities around the world, it’s a common trend that a lot of people believe is that every Monday is “universal chest workout day”. There’s no real reason for this phenomenon. It’s just after a weekend most guys tend to focus their training on their chest muscles.
You see them at the bench exercising doing a barbell bench press or using the pec deck flye machine. Can you imagine how long you would wait to get in a good chest workout? So let’s ditch the bench and machines and focus on applying a dumbbell chest workout routine to build bigger chest muscles.
The majority of recreational lifters have nine-to-five jobs. “Which makes it difficult to fit a good workout session into their busy schedules. While this is fine on most days, it can get annoying on chest day. If you show up at peak hours you’ll find that every gym station that builds your chest is in use”. So not only is your exercise flow messed up but you are stressed to get your chest workout routine done in time.
All is not lost! There’s one simple and easy-to-use gym equipment that is always overlooked when it comes to your chest routine. The dumbbell! One should never underestimate how useful the dumbbell is when it’s included properly in your chest workout routine. This intense all-dumbbell chest workout routine will have you feeling the DOMS until next week.
This article dives into the top 3 exercises to build a thicker and fuller upper chest, along with proper form, variations, and programming tips to maximize your results.
Here are the Top 3 Upper Chest Exercises for Building Thicker Pecs. An author and the personal trainer did just that. Check it out.
Upper Chest Anatomy: Understanding the Key
The pectoralis major, your chest muscle, has two distinct portions: the clavicular head (upper chest) and the sternocostal head (lower chest). The clavicular head originates at the collarbone and inserts into the upper arm bone. Exercises that emphasize bringing your arms down and across your chest will target this area most effectively.
The bench press is usually referred to as the chest exercise someone can do to build muscle, increase chest size, and develop overall upper body strength.
But what if you are looking to build your upper chest? Then the bench press is not going to be the one-size-fits-all answer to your problems.
Coach Alain Gonzalez, an author, personal trainer, and YouTuber with over half a million subscribers, has shared what he believes to be the top 3 upper chest exercises for building thicker pecs.
Check out his video, or red down below his main talking points.
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Top 3 Upper Chest Exercises for Building Thicker Pecs
1. Incline Barbell Press
If the bench press is the best for developing a good chest, the incline barbell press takes the gold when it comes to targeting the upper chest area.
This compound barbell exercise is a variation of the traditional flat bench press with the lifter’s body fixed in an incline position – usually around 45 degrees.
Utilizing a barbell also makes this exercise easy to overload by simply adding more weight to the bar, which means you can apply progressive overload as you get stronger.
2. Low To High Cable Fly
This exercise focus on the secondary function of the clavicular head: shoulder flexion. By keeping your elbows in a fixed position, your chest will get activated to bring the cable in front of your body, taking tension away from your triceps.
Just like with the incline barbell press, the low to high cable fly can be easily used to increase your strength and performance by simply adjusting the weight you are capable of lifting.
Related: Here Are The “5 Best Upper Chest Exercises” You Can Perform For Strength, Size, And Mass
3. Neutral Grip Incline Dumbbell Press With Rotation
The last on the list of the top 3 upper chest exercises for building thicker pecs is an isometric movement done with dumbbells.
The movement mimics the incline barbell press. When done with dumbbells, you are able to rotate your wrist at the top of the movement. “This causes the shoulder to internally rotate which allows for more of a shortened contraction”, Gonzalez says.
This gives you the advantage of the incline barbell press, but also a greater range of motion and the added internal rotation.
Additional Top 3 Upper Chest Exercises:
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Incline Dumbbell Press: This exercise reigns supreme for upper chest development. Here’s why:
- Dumbbells vs. Barbell: Dumbbells allow for a wider range of motion and a more natural arm path, placing greater stress on the upper pecs.
- Incline Angle: Setting the bench at a 30-45 degree incline positions your body to maximize upper chest activation.
Proper Form:
- Lie on an incline bench with a dumbbell in each hand, palms facing forward.
- Start with the dumbbells at shoulder level.
- Press the dumbbells straight up, squeezing your pecs at the top.
- Slowly lower the dumbbells back down to shoulder level in a controlled manner.
Variations:
- Neutral Grip Incline Press: Rotate your palms inward slightly for a variation that can be easier on your shoulders.
- Single-arm Incline Press: This unilateral variation challenges your core stability and allows for a deeper stretch at the bottom of the movement.
- Incline Dumbbell Fly: This exercise isolates the upper chest by focusing on the squeezing motion.
Proper Form:
- Lie on an incline bench with a dumbbell in each hand, palms facing upwards.
- Lift the dumbbells straight up until your arms are nearly straight overhead.
- Slowly lower the dumbbells down in a wide arc, feeling the stretch in your chest.
- Avoid lowering the dumbbells below chest level to prevent shoulder strain.
Variations:
- High-to-Low Cable Fly: Mimicking the dumbbell fly motion on a cable machine can provide constant tension throughout the movement.
- Decline Dumbbell Fly: This variation can target the lower pec fibers to a greater degree, offering a well-rounded chest workout.
- Pike Push-Up: This bodyweight exercise is a great option for building upper chest strength and definition at home or when gym access is limited.
Proper Form:
- Start in a high plank position with your hands shoulder-width apart, but walk your feet further back than usual, creating a diagonal line with your body.
- Lower your chest towards the ground, keeping your core engaged and your elbows close to your body.
- Push back up to the starting position in a controlled manner.
Variations:
- Elevated Pike Push-Up: Elevate your hands on a platform or bench to increase the difficulty.
- Decline Pike Push-Up: Perform the pike push-up with your feet elevated on a bench or chair to target the lower pecs more.
Programming Your Upper Chest Workouts:
Here are some tips for incorporating these exercises into your chest workout routine:
- Frequency: Aim for training your upper chest 2-3 times per week.
- Sets and Reps: Perform 3-4 sets of 8-12 repetitions for each exercise.
- Progression: Gradually increase the weight, sets, or reps over time to keep challenging your muscles.
- Rest Periods: Allow for 30-60 seconds of rest between sets.
- Warm-up and Cool-down: Perform a dynamic warm-up before your workout and static stretches afterwards to improve flexibility and prevent injuries.
Always Remember:
- Proper form is crucial for maximizing results and preventing injuries. Don’t hesitate to seek guidance from a certified trainer if needed.
- Combine these exercises with exercises for the lower and middle chest for a well-rounded chest workout.
- Maintain a healthy diet with sufficient protein intake to support muscle growth and repair.
Wrapping Up
Building a thicker and fuller upper chest requires dedication and targeted training. By incorporating these exercises, focusing on proper form, and practicing progressive overload, you’ll be well on your way to achieving the sculpted chest you desire.
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