9 Best Upper Chest Exercises for Huge Pecs + Workout

Building an upper chest big enough to sing opera from is a dream for most – myself included. That said, it certainly is much easier said than done.

Building a large chest, in general, will take a lot of determination and a tremendous amount of effort. Luckily for you, I have a 374-pound incline bench, and I have spent months building that to that point.

So let me show you the 9 best upper chest exercises.

9 Awesome Upper Chest Exercises

Before we get into the actual exercises, we have to do a bit of housekeeping. See, chances are, you’ve learned some wrong things online, and we just need to make sure we’re all on the same page here.

First off, most chest movements will hit all parts of the chest. The chest isn’t some computer that completely switches off parts of it that aren’t in use. The whole chest is needed to function as one.

That said, we can potentiate parts of the chest to do more of the work compared to others:

• Any movement where you’re pressing in the 45 to 90 degrees of the neutral/straight arm position would focus on the middle and upper chest, but it wouldn’t really do that much for the lower part of the chest.
• Any movement where you’re pressing in the 45 degrees and lower of the neutral/straight arm position would focus on the middle and lower chest, but it wouldn’t really do that much for the upper part of the chest.
• And, of course, any movement in the neutral/straight arm position would really overload the middle part of the chest.

These are the absolute basics of chest movements, and as an average guy, this is really all you would need to know.

But, of course, as we progress in the gym (and the more experienced we become), the more precise our training has to become, in which case, the following tips could help you:

• You cannot train the inner chest specifically. Want a better-looking inner chest? Lose some fat…
• While the dips are decent for the lower chest, if you really want to target the costal fibers, you’d want to do pressing movements at the lower angle that bring the arms across the body.
• Any incline movements will also stimulate the shoulders, so you need to make sure you have a great mind-to-muscle connection to make sure you only target the upper chest.

These are only some of the things you might learn in the gym. However, these are often taught incorrectly. The sooner we can fix these small mistakes, the less chance there is of those developing into massive problems over time.

But now, I think it’s time I share some of those exercises with you…

1. Incline Dumbbell Chest Press

A staple of any good chest workout, and because we’re looking at the best exercises, it’s first on the list of the best upper chest exercises.

The incline dumbbell chest press will target the upper chest muscles as well as the shoulders, triceps, and maybe the back and core – but only if you go heavy enough.

The reason why this is first on the list compared to a barbell incline chest press is due to the fact that dumbbells allow you to bring the arm across the body far better. One of the main jobs of the chest is the abduction of the arm, and with a barbell, you can’t really do that.

That said, with a barbell, you can really overload that bad boy, so each has its place in your program.

Here’s how to perform the incline dumbbell chest press:

1. Set a bench up to between 30 and 60 degrees incline, with 45 degrees being “perfect.”
2. Once this is done, sit on the bench with two dumbbells on your thighs.
3. One at a time, flick these upwards towards your upper body. As the second dumbbell is flicked, you can allow your body to use that momentum to fall back (controlled).
4. Once you’re flat on your back and the dumbbells are extended straight above you, you can begin your first rep.
5. Lower the dumbbells slowly towards your chest, allowing your elbows to go both wide and around 45 degrees in relation to your body and shoulder line.
6. Once the dumbbells reach your chest, simply press them to the starting position. That’s one rep.

The warm-up for the incline dumbbell chest press should include warming up the shoulders. As I mentioned earlier, any incline movement will put some strain on these, and thus we want to warm them up accordingly.

Alternatives: Incline Barbell Chest Press, Incline Flyes, Incline Cable Flyes, & Incline Push-Ups

2. Incline Barbell Chest Press

As I said, these are somewhat similar to the dumbbell incline chest press. However, the incline barbell chest press allows for far more precise loading.

The incline barbell chest press will target the same muscles: upper chest, shoulders, triceps, and maybe the back and core if you go heavy enough.

Here’s how to perform the incline barbell chest press:

1. Set a bench up to between 30 and 60 degrees incline (45 degrees would be “perfect”).
2. Once this is done, sit on the bench with the barbell in line with your nipples (when you lay down).
3. Grab the barbell around shoulder-width (which depends on person to person), and grip it tightly.
4. Unrack the weight and slowly lower the bar towards your chest, allowing your elbows to go both wide and around 45 degrees in relation to your body and shoulder line.
5. Once the barbell reaches your chest, simply press it to the starting position. That’s one rep.

It’d be a good idea to use either a spotter or the Smith machine if you have one on hand. Just keep in mind the Smith machine might take some of the shoulder engagement out, which you may/may not like.

Alternatives: Incline Guillotine Barbell Chest Press, Incline Dumbbell Chest Press, Incline Flyes, Incline Cable Flyes, & Incline Push-Ups

3. Incline Dumbbell Fly

The first of the fly movements because, well, dumbbells are easy to get a hold of. Chances are, you have access to a bunch of them, and while the incline dumbbell fly will target both the chest and the shoulders, the triceps aren’t active.

It’s more isolated compared to the first two movements, so make sure to put this a bit later in the program.

Here’s how to perform the incline dumbbell fly:

1. Set a bench up to between 30 and 60 degrees incline, considering 45 degrees as “perfect.”
2. Once this is done, sit on the bench with two dumbbells on your thighs.
3. One at a time, flick these upwards towards your upper body. As the second dumbbell is flicked, you can allow your body to use that momentum to fall back (controlled).
4. Once you’re flat on your back and the dumbbells are extended straight above you, you can begin your first rep.
5. Lower the dumbbells slowly towards your sides (like a hug). However, your arms should be straight with only a marginal bend in your elbows.
6. Once the dumbbells reach the point where you can no longer lower them, simply press them to the starting position. That’s one rep.

The fly, in general, can be hard to master and will certainly be one of those exercises that requires you to stay focused to avoid injury. That said, it’s still one of the better exercises that don’t include the tricep in the movement.

Alternatives: Any Fly Movement

4. Incline Cable Press

Pressing with cables is rather odd and, to most people, quite uncomfortable in the beginning. However, it does allow for a different stimulus, seeing as the incline cable press would provide resistance in a manner that dumbbells wouldn’t.

When done correctly, these would really mechanically overload the entire chest, the shoulders (slightly), and the triceps.

Here’s how to perform the incline cable press:

1. Set a bench up to between 30 and 45 degrees incline, with 45 degrees being “perfect.” The bench should also be one or two feet in front of the midline of the cable crossover machine.
2. With a cable handle in each hand, sit on the bench and lean back so that your back is supported and the cable handles are at chest level.
3. Like with the dumbbells, press the cables up and together, and then lower them to the original position.
4. That‘s one rep.

Cable pressing, in general, can be wobbly in the beginning, so don’t be discouraged. Cables are a great tool, as they seem to keep the tension on the muscle better than some other equipment. (Tip: cable lateral raises are the G.O.A.T.)

Alternatives: Incline Dumbbell Chest Press & Incline Barbell Chest Press

5. Incline Cable Flyes (Standing)

We’re sticking with cables because they’re just that good, especially for beginners and super-advanced individuals. Sure, there’s a time and place for the big compound movements, but choosing the right isolation movement will do you wonders.

These incline cable flyes (standing) will target the chest and shoulders. Your core will be slightly engaged, too (you can sit on a 90-degree bench to avoid this).

Here’s how to perform the incline cable flyes (standing):

1. Stand slightly in front of the cable machine so that both cables are behind you.
2. Grab the handle in either hand (arms low and beside your torso), and stand with your chest proud and out. You might want to put one leg in front of the other for stability.
3. Now, in one motion, lift your arms up and together so that they come together in front of your chest. Your chest should contract whilst doing so.
4. Return your arms to the starting position. That’s one rep.

These types of flyes are certainly not the most stable, but if you have a strong core and can back yourself (so to speak), they’re a great exercise.

Alternatives: Incline Dumbbell Flyes & Incline Cable Flyes (Lying)

6. Incline Cable Flyes (Lying)

While these might have a similar name to the number 5, they actually have much more in common with the number 4. This is because they have a similar shoulder joint angle to that of number 4 and will have a similar mechanical tension profile to that.

The incline cable flyes (lying) will train the chest and shoulders.

Here’s how to perform the incline cable flyes (lying):

1. Set a bench up to between 30 and 45 degrees incline, with 45 degrees being the “perfect” angle. The bench should also be one or two feet in front of the midline of the cable crossover machine.
2. With a cable handle in each hand, sit on the bench and lean back so that your back is supported and the cable handles are at chest level.
3. Like with the dumbbell flyes, lower the handles to the sides as you open your arms like you would for a hug. Once you cannot open your arms anymore, simply close them by bringing the arms together.
4. That‘s one rep.

Because you have the addition of the incline bench, these flyes are a lot more stable than the standing ones. It’s also less likely that you’d mess up your form doing these, and because plate loading can be very small (smaller than dumbbell increments), you’re able to do much more refined loading.

Alternatives: Incline Dumbbell Flyes & Incline Cable Flyes (Standing)

7. Elbow Attachment Cable Flyes

If you’re not entirely too sure what that name even means, don’t worry – you’re not alone. For a long time, neither did I, but once I started doing these in my training, my chest changed dramatically.

Because the function of the chest is moving the arm across the body and not the hand, we can optimize a fly to allow for better contraction. The elbow attachment cable flyes will train the chest and shoulders.

* Note: You’ll need ankle cuffs that are large enough to go around your elbows. Or, you can utilize wrist cuffs in their place.

Here’s how to perform the elbow attachment cable flyes:

1. Set a bench up to between 30 and 45 degrees incline, with 45 degrees being “perfect” for this exercise. The bench should also be one or two feet in front of the midline of the cable crossover machine.
2. With the cuffs around your forearm (just below your elbows), sit comfortably on the bench. Naturally, your arms will be drawn open and spread apart. This is the starting position of the lift.
3. Contract the chest by bringing both arms together (like closing your arms for a hug).
4. Bonus: You can have your hands cross over one another to get a little extra contraction.
5. Once your peak contraction is achieved, return your arms back to their original position. That’s one rep.

I understand these are odd, and I understand if you have reservations. That said, I would really urge you to try these!

Bodybuilders have been looking for ways to improve movements for years, and these are one of the best ways to do so. Lower risk of wrist or elbow pain and a much better contraction.

Alternatives: Honestly, there aren’t any good alternatives for this movement.

8. Incline Push-Ups

Simple, effective, and you can bang them out anywhere, anytime. Push-ups are the staple of every teenage boy looking to build muscle in their own room, and I think we can use them as more experienced lifters as well.

Incline push-ups will train the chest, shoulders, triceps, and core.

Here’s how to do incline push-ups:

1. Assume the push-up position but with your feet elevated. This means your palms should be in line with your chest, and your feet should be elevated 1 to 2 feet in the air. Your body should be suspended in the air with a straight back.
2. Slowly lower your body down by bending your elbows between the body and a 90-degree flare. Most people find the sweet spot at 45 degrees.
3. Once you’re low enough that your chest is an inch from the ground, push your body up to the starting position. That’s one rep.

Any bodyweight movement is limited in the manner in which you can overload it, sure. However, it does still have a place when used as a finisher. Later on, we’ll use these to end workouts with … you’ll see.

Alternatives: Any Chest Pressing Movement

9. The Guillotine Press

Ending off the exercise list with the Guillotine press. It’s certainly the scariest sounding of the bunch, and if done incorrectly, it could also be the most dangerous.

That said, you must not be afraid. I’m going to teach you how to do it, and if done correctly, the Guillotine press will hit the upper chest, shoulders, and triceps.

Here’s how to do the Guillotine press:

1. Set a bench up to between 30 and 45 degrees incline, considering 45 degrees as “perfect.” The barbell should be higher on your chest compared to a normal incline barbell press (closer to your neck, hence, Guillotine press).
2. Lower the bar slowly towards your chest, with your elbows flaring quite a lot. This may feel uncomfortable on the shoulders, so make sure they’re incredibly well warmed up.
3. Once the bar is as close to your chest as you can bring it, press it up to the starting position. That’s one rep.

The Guillotine Press is a very odd movement, but it’s really good for the upper chest and shoulders. Again, make sure you’re warmed up well and that you practice good form – preferably on a Smith Machine.

If you don’t feel comfortable and confident doing this exercise, you can skip it. The Guillotine press is best reserved for those with more training experience.

Alternatives: There aren’t any good alternatives for this movement.

And there you have it! 9 of the best upper chest exercises that you can do in the gym. Some of these are very similar to one another, so I wouldn’t do all of them for each workout.

Speaking of, I’m about to share some really good chest workouts with a focus on the upper chest.

Usually, I’d give you one or two different workouts and send you on your merry way. But I’m going to give you a little treat now and give you the introduction to a mini-mesocycle…

Oh, this is gonna be nice.

Full Upper Chest Workout(s)

A mesocycle refers to a period of 14 – 16 weeks in which you train in a specific method to increase muscle mass as well as muscle strength. A mesocycle would usually consist of various different phases within it as well – a strength phase, a volume phase, a peaking phase, etc.

For all intents and purposes, I’ll be giving you weeks one to fourteen, which would include three different phases, namely a volume accumulation phase, a strength and neuro-loading phase, and a high-intensity phase.

The first phase is focused on building your volume, and the second is focused on building your strength. The last is both the peaking and “reach for your limit” phases.

Volume accumulation phases will have you increase volume week to week, building both your muscle and aerobic capacity. The goal is to hit the total number of reps before increasing the weight, but load obviously still plays a big role.

Week 1	Week 2	Week 3
Incline Dumbbell Chest Press 3 sets  8 – 12 reps	Incline Dumbbell Chest Press 3 sets  8 – 12 reps	Incline Dumbbell Chest Press 3 sets  8 – 12 reps
Flat Dumbbell Chest Press 2 sets  8 – 12 reps	Flat Dumbbell Chest Press 2 sets  8 – 12 reps	Flat Dumbbell Chest Press 3 sets  8 – 12 reps
Incline Cable Flyes (Lying) 2 sets 10 – 15 reps	Incline Cable Flyes (Lying) 3 sets 10 – 15 reps	Incline Cable Flyes (Lying) 3 sets 10 – 15 reps
Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps

Week 4	Week 5
Incline Dumbbell Chest Press 4 sets  8 – 12 reps	Incline Dumbbell Chest Press 4 sets  8 – 12 reps
Flat Dumbbell Chest Press 3 sets  8 – 12 reps	Flat Dumbbell Chest Press 4 sets  8 – 12 reps
Incline Cable Flyes (Lying) 3 sets 10 – 15 reps	Incline Cable Flyes (Lying) 3 sets 10 – 15 reps
Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps

As you can see, in week 1, we had a total of 10 sets. However, in week 5, we had 14 sets. Might not seem like a large difference, but it certainly adds up. Practice proper progressive overload over those sets, and you’ll be adding size in no time.

Strength and neuro-loading phases are more focused on building strength each session. In other words, you’ll be trying to increase the load with every session, more so than adding reps. This means you can hit the same reps every session as long as the weight increases.

Week 6	Week 7	Week 8
Incline Barbell Chest Press 4 sets  8 – 12 reps	Incline Barbell Chest Press 4 sets  8 – 12 reps	Incline Barbell Chest Press 4 sets  8 – 12 reps
Flat Dumbbell Chest Press 4 sets  8 – 12 reps	Flat Dumbbell Chest Press 4 sets  8 – 12 reps	Flat Dumbbell Chest Press 4 sets  8 – 12 reps
Incline Cable Flyes (Standing) 3 sets 10 – 15 reps	Incline Cable Flyes (Standing) 3 sets 10 – 15 reps	Incline Cable Flyes (Standing) 3 sets 10 – 15 reps
Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps

Week 9	Week 10
Incline Barbell Chest Press 4 sets  8 – 12 reps	Incline Barbell Chest Press 4 sets  8 – 12 reps
Flat Dumbbell Chest Press 4 sets  8 – 12 reps	Flat Dumbbell Chest Press 4 sets  8 – 12 reps
Incline Cable Flyes (Standing) 3 sets 10 – 15 reps	Incline Cable Flyes (Standing) 3 sets 10 – 15 reps
Guillotine Press 3 sets 15 – 20 reps	Guillotine Press 3 sets 15 – 20 reps

Now that you’ve spent several weeks building your strength up week to week, we can finally work to the last phase.

High-intensity phases are all about pushing your limit. See how much you can push your body by using load, volume, and even intensity techniques.

Week 11	Week 12
Incline Dumbbell Chest Press 4 sets  8 – 12 reps	Incline Dumbbell Chest Press 5 sets  8 – 12 reps
Flat Dumbbell Flyes 4 sets  8 – 12 reps	Flat Dumbbell Flyes 4 sets  8 – 12 reps
Incline Cable Press  2 sets + 1 Rest-Pause Set 10 – 15 reps	Incline Cable Press  2 sets + 1 Rest-Pause Set 10 – 15 reps
Elbow Attachment Cable Flyes  2 Drop Sets 15 – 20 reps	Elbow Attachment Cable Flyes  2 Drop Sets 15 – 20 reps

Week 13	Week 14
Incline Dumbbell Chest Press 5 sets  8 – 12 reps	Incline Dumbbell Chest Press 5 sets  8 – 12 reps
Flat Dumbbell Flyes 4 sets  8 – 12 reps	Flat Dumbbell Flyes 4 sets  8 – 12 reps
Incline Cable Press  3 sets + 1 Rest-Pause Set 10 – 15 reps	Incline Cable Press  3 sets + 1 Rest-Pause Set 10 – 15 reps
Elbow Attachment Cable Flyes  2 Drop Sets 15 – 20 reps	Elbow Attachment Cable Flyes  2 Drop Sets 15 – 20 reps

These last few weeks are really about finding out how much you progressed over the past few months. Make them count.

Anatomy of the Chest

The anatomy of the chest has been discussed slightly before in this article, but to reiterate what the full chest looks like and how it works:

• The upper chest would be active in all pressing movements that are either set to a flat or inclined angle (Note: The shoulders will always be active in any incline movement, so make sure those are warmed up nicely.)
• The middle chest will always be active, no matter what the angle is set to.
• The lower chest would be active in flat or decline angles. Some professional bodybuilders believe that the lower chest would be active in all chest movements, and they would thus start with decline movements. Most start with flat or incline movements.
• The costal fibers refer to the side chest or the curved part at the bottom that really gives you that 3D look.

Because the chest has these different parts, it’d also be wise to design programs that have exercises for all the parts. If you don’t, you might end up with a weirdly developed chest.

3 Chest Training Benefits

1. All resistance training has been linked to an increase in muscle strength and bone density. Something that most of us don’t even consider. However, as we age, both of these attributes decrease. Thus, training any muscles with resistance is literally fighting the aging process we experience as humans.
2. Any training will help build a healthy cardiovascular environment, which not only allows for better blood markers (cholesterol, blood pressure) but will also lead to a decreased risk of cardiovascular disease. The biggest is better insulin sensitivity due to resistance training.
3. Any physical activity has been shown to help with improving mental health. We know that training is incredibly healthy for the physical body, but it’s also exceptional for the brain. Those that exercise regularly seem to have better mental health markers.

So, not only will your body thank you, but so will your brain. Overall, you kinda can’t afford to not be engaged in some form of physical activity.

Do you have to follow the program I wrote? Of course not! Find a plan that suits you and the lifting style you like, and give it your all!

Focus on good form, a great diet, even better sleep, and consistency. Those are the factors you can control, and so all your energy should really go into those.