Many people have trouble developing their upper chest. Chest-building staples such as the standard bench press may fill out parts of your chest, but not the upper part. Exercises that specifically target your upper pecs may help you achieve a fuller, chiseled chest. To fill in your upper chest, fitness experts recommend incline presses, incline flys and cable crossovers.
Incline Barbell Press
To perform the incline barbell press, find an incline bench press station. You'll want a spotter for safety, but make sure the weight is light enough so you can do ten reps without help. Place your hands on the bar, wider than shoulder distance apart. In the starting position, the bar should be at arms length over the top of your chest. As you lower the bar, let it touch your upper chest. For a greater stretch, bodybuilder Lee Hayward recommends placing your chest further out. To do this, arch your back while keeping your shoulders back. Return the bar to the starting point.
Incline Dumbbell Flys
Sitting on an incline bench, place two weights in your hands. If you're using heavier weights, consider having a spotter give them to you. Move your arms directly above your upper chest, palms facing one another. Bend your elbows just a bit. Allow the dumbbells to fall out toward your sides in a semicircular, outward motion. Don't go lower than your shoulders. Engage your pecs and keep your arms steady as you return to the starting position.
Cable Crossovers
Select a relatively light weight, and position the cable pulleys above your head. Stand between the two sides of the cable station with your feet shoulder-width apart. Extend your arms above your head in a Y-shape. Engage your upper chest muscles as you pull the cables in. Keep your arms relatively straight, but allow your elbows to bend some as you move the cables toward you. Your hands should meet arms-length above the crown of your head. Extend your arms out, returning to the starting position.
Considerations
Heavier weights do not automatically lead to bigger gains. Many guys, for instance, do not allow weights to really stretch their upper chest. Getting a good stretch at the top of your chest should be your goal. If you don't feel the stretch there, re-evaluate your form and weights. Always consult your health care provider before starting any exercise program.
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