The pectorals are the muscles found in the chest area. Effective workouts for this muscle group, which takes up a large surface area, should include exercises performed at various angles. The best exercises for the upper segment of the chest involve a combination of free weights, machines and body weight exercises.
Incline Presses
Incline bench presses are the same as regular bench presses, except that your body is at an upward angle. You have the option of using a barbell or dumbbells for this exercise. To use a barbell, lie on the bench and grasp the bar with a wide grip. Steadily push it off the supports and hold it directly above your body with your arms fully extended. Slowly lower the bar down to your upper chest area by bending your elbows. Once the bar lightly touches your chest, push it back up in a steady motion and repeat.
Incline Flys
Incline flys target the inner portion of the upper chest, and require dumbbells. To begin, lie back on an incline bench and hold the dumbbells straight above your body, with your arms fully extended and palms facing each other. Slowly lower the weights down to your sides, while keeping a slight bend in your elbows. Once you feel a good stretch in your chest, push the weights back up and repeat. When you move the weights up, do not let them hit each other. Stop them about an inch apart.
Cable Crossovers
Cable crossovers work the pecs inside a cable machine. To target the upper chest, you need to attach single handles at low settings on the machine. After doing that, stand in between the weight stacks with your feet in a staggered stance and hold one handle in each hand. Your arms should be out at your sides at this point, with your elbows bent 90 degrees and palms facing the floor. Steadily push the handles out in front of your body and up at an angle. Move your hands close together as you do this, and squeeze your chest for a second. Slowly lower the handles back to the start and repeat.
Decline Push-ups
Decline push-ups, which are body weight exercises, target the upper chest and require the use of a bench, chair or exercise platform. To begin, carefully place your toes on the bench with your legs together and hands on the floor, about shoulder-width apart. At this point, your arms should be fully extended, and your body should be in a straight line from your shoulders to your heels. You need to contract your abs to achieve this posture. Slowly lower your body down by bending your elbows, and stop when your chest is about a fist-width from the floor. Push yourself back up in one steady motion and repeat. Keep your abs tight throughout to prevent stress on your spine.
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