Strengthening the upper chest is essential in building the well developed, chiseled physique most athletes and bodybuilders desire. However, your upper chest can be a particularly difficult area to train, with many workout routines often focusing on the middle or lower chest. But with a little dedication and effort, you can strengthen the upper chest with a few targeted exercises.
Bench Press
The traditional bench press, in which you lie flat on a workout bench and press a heavy barbell, remains one of the most effective exercises for strengthening the upper body. The movement also builds the shoulders, adding to the appearance of a broad, powerful chest. Performing the exercise on an inclined bench, in which your upper body is elevated at an angle, will put even more stress on the muscles of the upper chest. However, be careful not to touch the bar to your chest, as letting the weight drop too low will put more strain on the shoulders and less emphasis on the upper chest. And for safety, always have a spotter when performing the bench press.
Declined Push-Up
Another classic upper-body exercise, the push-up works the chest, arms, shoulders and back. But to specifically target the upper chest, you'll need to execute a declined push-up. Take a normal push-up position, with your hands on the ground shoulder-width apart, and then place your feet on the workout bench. In this position, you'll be pushing up to a horizontal plane and then lowering your body into a deep angle. Remember to perform the push-up with a slow, steady movement and to keep your back straight.
Dumbbell Flyes
Dumbbell flyes work best on an inclined bench. With your back flat against the bench and a dumbbell in each had, you'll lift the weights, bringing them together above your chest as if you were hugging a tree. Squeeze your chest muscles together at the top of the movement for the most benefit. Remember to keep your elbows slightly bent throughout the exercise and to lift the weights with a slow, controlled movement as opposed to swinging them.
Dumbbell Press
The dumbbell press features the same movement as a standard bench press, except the exercise is done with a dumbbell in each hand instead of one barbell. Grip the dumbbells with your palms facing toward each other and press the weights with an explosive thrust. Slowly lower the weights in order to return to the starting point. Perform dumbbell flyes on an inclined bench to focus on the upper chest.
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