The pectorals make up a large portion of the upper body. When training this muscle group, the upper, middle and lower parts need to be targeted evenly to promote full development. The best exercises for working the upper pecs require the body to be at an angle. When working your upper chest, your shoulder and tricep muscles get recruited as well.
Inclines
Incline presses work the upper pecs with an incline bench. To do these, lie on the bench with a barbell held straight above you and your hands in a wide grip. Slowly lower the bar to your chest, push it back up and repeat for a set of repetitions.
For a variation, perform dumbbell incline chest presses. To do these, hold the weights straight above you with your palms facing your knees. Slowly lower the dumbbells to your sides and push them back up. When you lower them, stop when your upper arms parallel the floor. When you push back up, stop the weights an inch apart. Banging the dumbbells together will cause momentum and can also cause you to break good form.
Pullovers
Pullovers work the upper pecs as well as the upper lats, or latissimus dorsi. The lats are located at the top of the back, just below the shoulder blades. To do a pullover exercise, lie face-up on a bench while holding a dumbbell vertically above your chest. Overlap your hands on the inside of one weighted end of the dumbbell and lower it behind your head and toward the floor in a steady motion. Slowly raise it back up and repeat.
For a variation, perform the pullover while holding a barbell above your chest.
Dips
Dips work the middle and upper part of the chest, as well as the triceps. These are done with a parallel dipping bar machine. Place one foot on each foot rest on the machine while gripping a bar with each hand. Steadily lift yourself off the rests and hold your body in the air with your arms extended, knees bent and lower legs crossed. Slowly lower yourself down at a forward angle by bending your elbows. Once your upper arms parallel the floor, push yourself back up and repeat.
Flys
Flys target the inner part of your upper pecs. You have three hand positions to choose from: pronated grip, supinated grip and hammer grip. To do pronated-grip flys, lie on the incline bench while holding dumbbells an inch apart above and your palms facing your knees. Keeping a slight bend in your elbows, lower the weights to your sides until your upper arms parallel the floor and push back up. For supinated-grip flys, start with your palms facing your head. As you lower the weights down, turn your palms in slightly, push the weights back up and turn your palms back to the starting position. Perform hammer-grip flys with your palms always facing each other.
Body Weight
Declined push-ups work your upper pecs with your feet or shins resting on a bench. After placing your hands slightly wider than shoulder-width apart on the floor, lift your hips to form a straight back and fully extend your arms. From this position, lower and lift your body by bending your elbows. When you lower yourself down, stop when your chest is close to the floor. To increase the challenge, place your toes or shins on a stability ball.
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