Building a impressive upper chest, particularly the upper portion is a goal for many fitness freak boys, It is a common goal for them. The upper chest, primarily targeted by exercises that emphasize the clavicular head of the pectoralis major, is crucial for achieving that full, rounded look. Upper chest play a important role in creating balance in upper body. Below are the 10 best upper chest exercises to help you develop bigger, stronger pecs.
Understanding Angles to Work on Chest
- Incline Pressing: To target your upper chest you need to work on incline pressing.
- Decline Pressing: It is target your lower chest muscles.
- Flat Pressing: When you work on flat pressing it targets your whole chest muscle.
7 Best Upper Chest Exercises for Bigger Pecs
Now let’s see the best 7 upper chest exercises that give a impressive upper chest.
1. Incline Barbell Bench Press
Incline barbell bench press is one of the best exercise for your upper chest. Adjust the bench to an incline around 30 to 45 degree, you shift the focus from the lower and middle portions of the pectorals to the upper region.
Lie on incline bench keep your feet flat on the floor. Keep the barbell few angle wider than shoulder. Lower the barbell to your upper chest, keeping your elbows slightly tucked in. Press the weight back up to the starting position.
2. Incline Dumbbell Press
Barbell press and dumbbell press are like similar exercise but this exercise allow more free range of motion.
Sit on a incline bench with dumbbell both hand, place them on your thighs. Now lying on your back, press the dumbbell on your chest, palms facing forward. Now lower the dumbbells side of your chest then again press up. Focus on slow control and squeeze your pecs at the top of the movement.
3. Pike Push Up
Pike push up is body weight exercise that target our upper chest and shoulder. This is the best workout who want to builds his upper chest without any equipment.
Start with downward dog yoga pose with your hips raised and shoulders are wide. lower your head on the ground by bending your elbow then push back to straight position. Focus on feel the pressure in upper chest.
4. Low to High Cable Fly
Low to high cable fly performed from low to high angle are great for upper chest. using cables allow for constant tension on the muscles this exercise is effective for developing upper chest.
Set the cables on the lower position, stand center grab the handles now pull the cables upper way together in front of your chest. Meet your hands together, slowly return on the starting position. focus on squeeze your upper chest.
5. Dumbbell Chest Fly
The dumbbell fly is a isolation exercise that are effective for your upper chest area. This is the most effective exercise for muscle growth.
Lie on a bench dumbbell in both hand, arms are above then lower the angle out of the sides. Repeat the motion straight and sides. Do this exercise slow and don’t add extra stress on your shoulder joints.
6. Decline Push Up
Actually normal push up are target your middle and lower chest but if you do decline push up the target area will be changed into upper chest.
Place your feet on a elevated surface and your hand on the ground maintain a good posture straight body line. keep your elbow close and lower your chest on the ground. Then push back to the starting position.
7. Overhead Press
Overhead press is a hard exercise that only work on your front area, specially upper chest area.
Grip the bar properly wider than shoulder width, inhale and get ready your body, press the bar up when exhale, inhale on top now lowering the bar and take control of your shoulder.
Conclusion
Doing these exercises properly into your chest workout routine can help you to achieve a perfect bigger upper chest. Remember you can see results when you are consistent, it is a step to take overload in your muscle for gain. If you haven’t proper equipment then try body weight exercise like pike push up. If anyone want a body weight exercise plan for upper chest then comment please.
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