The upper pectoral muscles are often neglected by people who weight-train. Many exercisers tend to focus on the flat bench press, which primarily targets the outer and middle part of the pectorals. Balanced development of the pectoral muscles requires inclusion of upper pectoral exercises into your routine. The exercises are varied and proper application will help you achieve full and impressive pectoral muscles.
Barbells
Do incline barbell bench presses. Set the incline bench to an angle of between 30 and 40 degrees. Lie on the bench with your feet firmly on the floor. Use an overhand grip on the bar. Ensure that your forearms are roughly parallel to each other. Inhale and lower the bar in a controlled fashion to the top of your chest, approximately in line with your clavicle. Exhale and push the bar up to your starting position. If you are a beginner, you might prefer to do Smith machine incline presses. The technique is the same as the incline bench press but the bar is balanced for you as it moves along predetermined lines set by the guide rods.
Dumbbells
Set the incline bench to an angle of 30 to 40 degrees. Place the dumbbells in front of the bench. Sit on the end of the bench, reach forward and grasp the dumbbells and lift them onto your thighs. Use your legs to assist you, lift the dumbbells up and lie back on the bench with your arms fully outstretched with the dumbbells held over your head. Inhale and lower the dumbbells to your upper chest in a controlled fashion until the outer plates of each dumbbell are alongside your outer chest muscles. Exhale and push the dumbbells up above your chest until they touch at the top of the movement. This allows an extra tension of your upper chest muscles. Keep your elbows slightly bent at the top of the movement to maintain the tension.
Isolation Movement
Incline dumbbell flys are a movement that isolates the upper pectoral muscles. Set the bench to an incline of 30 to 40 degrees. Sit and lift two dumbbells onto your thighs. Lie back on the bench and raise the dumbbells over your head, arms outstretched, elbows slightly bent and your palms facing each other. Inhale and lower the dumbbells in a controlled manner in a wide arc to your sides. Slightly increase the bend in your elbows as you lower the dumbbells. Get a full stretch in your chest muscles and raise the dumbbells in a wide arc to your starting position. Use lighter dumbbells for this exercise.
Body-weight Exercises
Do incline pushups to target your upper pectoral muscles. Assume the pushup position with hands placed securely on an exercise ball, bench or chair. Inhale and lower your body until your chest almost touches the ball or bench, then exhale and push up. Maintain the tension in your upper pectoral muscles as you perform the movement.
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