The upper body has several major muscles. The chest area contains the pectorals and the stomach area contains the rectus abdominis and obliques. When you want to tone the upper portion of the pecs, you need to do exercises with your body at an inclined angle. When it comes to toning your abs, your goal is to target the upper, lower and oblique areas to maximize development. The obliques sit on the sides of the stomach in a diagonal pattern.
Incline Bench Press
A barbell incline bench press targets the upper chest -- you need an incline bench to perform it. Lie face-up on the bench and grab the bar with a wide, overhand grip. Steadily push it off the supports and hold it above your body with your arms fully extended. Slowly lower the bar down until it lightly touches your upper chest. Push the bar back up in a steady motion and repeat. For a variation, use a set of dumbbells. Lower them down to your sides by bending your elbows and push them back up. When using dumbbells, do not let them bang into each other when you push them up.
Decline Pushups
Decline pushups target the upper chest with the weight of the body. You need a weight bench or sturdy chair to do these. Carefully place your feet or lower shins on the bench and position your hands slightly wider than shoulder-width apart on the floor. Fully extend your arms, lift your hips to form a straight back and tighten your abs. Keeping your body straight, bend your elbows to lower yourself down. Once your chest is close to the floor, push yourself back up and repeat.
Dumbbell Flies
Dumbbell flies tone the upper, inner portion of the chest. Lie face-up on an incline bench and hold the weights one inch apart above your chest with your palms facing each other. Keeping a slight bend in your elbows, slowly lower the weights to your sides until you feel a good stretch in your chest. Push the dumbbells back up and repeat.
Reverse Decline Crunches
Reverse decline crunches work the lower abs and you need a decline bench or ab board to do them. Begin in a face-up position with your head near the top of the bench, hands gripping the edges of the bench above you and legs extended out straight. Keeping your back tight to the bench, pull your legs in toward your body and move your knees close to your chest. Hold for a second, extend your legs back out and repeat. Bending your knees will make the exercise easier, and keeping your legs straight will make it harder.
Hanging Oblique Knee Raises
Hanging oblique knee raises target the obliques and require a pullup bar. Start by grasping the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keeping your upper body still, lift your legs, bend your knees and move them toward your right shoulder. Slowly lower your legs, repeat on the other side and continue to alternate back and forth. For a more challenging variation, keep your legs straight.
Toe Touch Crunch
A toe touch crunch targets the upper abs and is performed from a face-up position on the floor. Move your legs together and raise them in the air so your feet are parallel the ceiling. Move your arms up above your chest and parallel to your legs, and steadily lift your head and shoulders off the floor. As you do this, reach for your toes with your hands and hold for a full second. Slowly lower yourself back down and repeat. To increase the challenge, hold a medicine ball or dumbbell in your hands.
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