Home WorkoutsChest Workouts The Perfect 4 Exercises Upper Chest Workout for Muscle Mass and Strength

The Perfect 4 Exercises Upper Chest Workout for Muscle Mass and Strength

by Fit Wth Guru
upper chest workout

The upper chest workout is significant for solid chest muscles. There are many benefits to a powerful chest. You will gain strength and overall physical well-being. It can improve your performance when doing chest exercises at the gym, like bench presses, push-ups, and overhead presses.

It allows you to lift heavier weights and perform better in the gym or in sports that require upper chest strength. A solid chest helps you achieve shoulder, back, and arm muscles. The upper chest workout gives you the power to prevent injuries. That’s why it makes better moves.

How to Work Your Upper Chest Muscles

Your chest muscle is one of the major muscles in your upper body. They are almost made up of one large muscle on both sides, one pectoralis major, and pecs. The pectoralis is the primary and smaller sibling, but your pecs are the minor.

The pectoralis major is a large, full-shaped muscle with a broad head. Also, it was divided into two parts, as follows:

  • The sternocostal part is a significant and lower part of the chest, mainly arising from your sternum. It is also called the lower and middle chest.
  • The clavicular part is the more minor and upper part of the chest, located in the first half of your clavicle. Usually, we call this muscle the upper chest.

The Benefits of a Powerful Chest

A muscular chest improves your ability to push items and makes you look more attractive. Your chest muscles play a significant role in trying heavy things.

The powerful chest muscle gives you the advantages of improved posture, better breathing, and breast support. Mainly, it will boost confidence in your attitude.  

Four Best Exercises for Upper Chest Workout

  1. Dips
  2. Incline Bench Press
  3. Low-to-High Cable Chest Fly
  4. Dumbbell Chest Fly

1. Dips

Dips are suitable for upper chest workouts; add this exercise to your chest routine for effective results. It’s available in every gym, and with this, you can also do triceps dips, but with a bit of change in angle for the triceps. There are a few instructions in the upper chest workout for performing this exercise.

How to do Dips

  • Grab the dip bars with a neutral grip, palms facing one another, and press yourself upwards until your elbows are fully locked.
  • Use your upper back and hold your chest and shoulders down throughout the exercise.
  • Once up in the top position, slowly lower your body until your elbows are bent 90° to keep that forward body lean to target your lower chest. 
  • Stay and hold the lowered position, if possible, before pressing through the heels of your hands to return to the full lockout position. Think about squeezing your upper chest and triceps as you lift your body and control the drop.

2. Incline Bench Press

The inline bench press with barbell or incline dumble chest press is one of the critical exercises for building strength and is included in all of the upper chest workouts at the gym. The steps for doing this exercise with a barbell are as follows:

upper chest workout

How to do Incline Bench Press

  1. Place a bench inside a strength enclosure or squat frame and set it at a 45-degree hook.
  2. Lie back on the bench and grasp the bar with your hands wider than shoulder-width. 
  3. Lift the bar to unrack it, then raise it as high as possible. Do not bend your wrists as you expand.
  4. Slowly lower the bar back down towards your chest, holding your elbows creased into your sides rather than spread out, and your forearms should be upright.
  5. Press it back once the bar contacts chest level for the next rep.

3. Low-to-High Cable Chest Fly

It can be performed in the gym because it is available there. You can do this with a cross-cable machine. By completing this exercise, you’ll get a great upper chest workout. Some steps for doing this are as follows:

How to do Low to High Cable Chest Fly

  • Fasten a pair of handles in the low position of a cable cross. Grasp the handles, step forward, and bend slightly forward.
  • Push the grips forward with a slight bend in the arms until they meet in front of your chest.
  • With control, let the handles go back to the starting position.

4. Dumbbell Chest Fly

The dumbbell chest fly is an isolation exercise for your chest and delts, and the bench press works all muscle fibers. To perform an upper chest workout, you should dumbbell chest fly. Some steps for doing a dumbbell chest fly are as follows:

upper chest workout

How to do the dumbbell chest fly

  1. Lie on a bench and lift dumbbells to the starting position.
  2. With almost wholly straight arms, lower the dumbbells and release them to your sides.
  3. When you’ve fallen the dumbbells as profoundly as possible, switch the motion and return them to their starting position.

Common Mistakes to Avoid

There are some mistakes you should avoid in the upper chest workout. If you do not avoid these mistakes, then you will face injuries. 3 common mistakes to avoid are as follows:

1. Neglecting upper chest workout

Ignoring particular exercises and concentrating on the upper chest is one of people’s biggest mistakes. An undeveloped upper chest can result from concentrating on flat bench presses or push-ups. Include workouts focusing on the upper chest in your workout regimen to prevent this error.

2. Overtraining

Overtraining is a standard error that might hinder the growth of the upper chest. Your muscles require time to heal and develop. You may prevent overtraining by giving yourself enough time to recover between upper chest workouts, typically 48–72 hours.

3. Lifting too heavy 

Lifting too heavily during upper chest workouts can increase the risk of injury. It may also lead to muscle tears and thus reduce the growth of your muscles. So, It’s important to pick weights that allow proper form and technique to build muscle and get stronger properly.

4. Ignoring Nutrition 

Ignoring nutrition while focusing on upper chest training can hinder progress by reducing muscle growth, and decreasing energy levels. It’s essential to prioritise a balanced diet to support muscle growth, recovery, and overall health.

upper chest workout

5. Poor Form and Technique

Incorrectly performed exercises for the upper chest workout could hamper your growth and increase the risk of injury. Ensure your shoulders are back and your chest is the primary muscle for incline bench presses or flyes. You can successfully target the upper chest if you have good form.

People Also Ask

How Often Should I Train My Upper Chest?

The quantity of upper chest exercises you perform depends on your total training regimen. Training the upper chest at least two or three days a week is generally advised. To avoid overtraining, make sure you give yourself enough time to relax in between sessions.

Here are some easy guidelines based on different fitness goals:

  • Muscle Building: Try 2-3 chest workouts weekly.
  • Strength Training: Do 1-2 chest workouts weekly with heavier weights.
  • Maintenance: Aim for 1-2 chest workouts weekly to maintain muscle tone.

What Should I Eat to Support Upper Chest Muscle Growth? 

A healthy diet is essential to developing your upper chest muscles. Consider these dietary suggestions to promote growth and protein intake. Choose lean-protein foods like chicken, turkey, and fish to promote muscle growth and repair.

How can I keep myself safe when doing my upper chest workout?

Any fitness regimen should place a high premium on preventing injuries. Follow these recommendations to reduce the risk of injury while performing upper chest exercises: Always warm up before working out to get your muscles and joints ready. Make sure you’re performing workouts in the proper form to avoid strain or injury.

Do you need to lift heavy weights for chest growth?

Heavy lifting can undoubtedly result in chest growth, but that’s not the only one. Gaining a large chest size requires a well-rounded strategy that incorporates both hard lifting and a range of exercises, coupled with a good diet and enough rest.

Will chest workouts get rid of Moobs (Chest fats)?

Chest workouts can help reduce chest fat, known as “moobs,” but may not remove it entirely. These exercises strengthen chest muscles but don’t directly burn fat there. Combining chest workouts with a balanced diet and regular cardio can help reduce overall body fat, including chest fat, to reduce moobs.

upper chest workout


In conclusion, building a well-defined upper chest is possible with commitment and the appropriate strategy. Set specific goals, including the workouts suggested in your workout regimen, and pay close attention to your nutrition and recovery. 

Keep in mind that maintaining consistency will be essential to your fitness achievement. This upper chest workout routine is very effective and inexpensive. Just 3 to 4 exercises give you excellent results.

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