Altering the angle of push during any weight training exercise also alters which muscles -- or which parts of a given muscle -- work most intensely. So if you raise your arms slightly above shoulder-level -- or decline your body to achieve the same effect -- you can shift the emphasis on any pushing exercise to your upper pecs.
Incline Press
An incline dumbbell press is one of the simplest ways to work your upper pecs; all you need is a pair of dumbbells and a stable, inclined surface. Most adjustable weight benches adjust to a 30- or 45-degree incline, and some gyms offer fixed-incline weight benches. If you tilt the head of the bench up and lie down, then press the weights straight up over your chest, you will work your upper pecs. You can also do this exercise with a barbell. If you have shoulder instability, or experience pain or discomfort during this exercise, you might need to limit your range of motion.
Standing Incline Cable Press
You might not have a fixed-incline or adjustable weight bench in your home gym, but if you have access to a pair of low cable pulleys you can achieve much the same effect. You can also do this exercise with any paired low pulleys in the gym. Adjust the pulleys to slightly lower than shoulder level. Stand between the pulleys, one leg slightly forward. Lean forward slightly from the hips and squeeze your abs to keep your torso straight. Imagine a straight line projecting from the pulleys through your shoulders; your hands should follow that line, and your elbows should track slightly below it, as you press both pulley handles forward and up. If you're using home gym pulleys that are fixed at floor-level, adjust yourself in relation to the pulleys, standing, sitting or kneeling as necessary to achieve the desired angle of push.
Decline Push-ups
Decline push-ups also work the upper fibers of your pectoral muscles. To do decline push-ups, elevate your feet on a bench, aerobic step, stair, sturdy chair or the edge of the bed. One of the biggest advantages of this exercise is that you don't need any extra equipment -- you can make do with any elevated surface around the house. But if you elevate your feet on an unstable surface, such as suspended slings, a balance board or a balance ball, you will get even more benefit because your core muscles must work overtime to stabilize your entire body.
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