No matter how many incline presses you grind through, that powerful upper chest shelf still isn’t showing up? If incline dumbbell presses are the “go-to” move, why aren’t yours delivering growth? Simply doing inclines isn’t enough. Most guys miss the critical link: targeting your clavicular head by following their natural path. This area allows precise targeting like no other part of your chest. When you weaponize your anatomy – making it work for you with the right exercises and techniques – you can build that missing upper chest fullness, and faster than you think. I’ve proven it myself and with countless clients. Let’s fix your upper chest workout approach.
What Muscles Make Up the Chest
- Clavicular Head (Your Upper Chest Mission): This is the star of our show. It anchors to your collarbone (clavicle) and attaches to your upper arm bone (humerus). This is exclusively responsible for that fullness and definition right below your neckline – the “shelf” you’re chasing. When this guy fires and grows, your entire torso looks more powerful and balanced.
- Sternal Head (The Mass Builder): This larger section originates from your sternum and ribs. It builds the overall thickness and mass of your chest but gets plenty of stimulation from flat pressing.
Upper Chest Exercise Selection
Upper Chest Sets and Reps
- Rep Range: 6-15 reps per set.
- Sets per Exercise: 3-4 hard working sets.
- Weekly Volume: 10-20 total sets for chest. Studies (like those in the Journal of Strength and Conditioning Research) consistently show this range drives growth in trained lifters. Crucially, dedicate 6-12 of these sets specifically to upper-chest-focused movements (like the ones below).
- Progressive Overload
1. Dumbbell Incline Press
Why it works: 30-45° angle + deep stretch targets clavicular fibers.
Common fail: Flaring elbows shifts tension to shoulders.
Fix:
- Tuck elbows 45° to torso
- Lower until DBs align with ears (feel stretch under collarbones)
- Drive up explosively, squeeze at top
Pro Tip: Dumbbells > barbell here – greater stretch range.
2. Barbell Incline Press
Why it works: Heavy loading potential for strength gains.
Common fail: Lowering to sternum (mid-chest focus).
Fix:
- Lower barbell to collarbone
- 30-45° bench angle
- Grip 1.5x shoulder width
→ Shoulder pain? Use 30° incline + wider grip.
3. Decline Dumbbell Press
Reality Check: Primarily hits lower chest/sternal head. Minimal upper pec activation.
If using:
- Use for overall chest mass, not upper focus
- Keep slight elbow tuck
- Lower DBs to lower ribs
4. Incline Dumbbell Fly
Why it works: Maximal stretch on clavicular fibers.
Execution:
- 30° bench (steeper = delt focus)
- Palms facing, micro-bend in elbows
- Lower until pecs scream (stop before shoulder strain)
- Squeeze up imagining cracking a walnut with your chest
5. Cable Fly
Secret Weapon: Constant tension + upward pull = clavicular fiber murder.
Do it right:
- Pulleys at hip height
- Lean forward 15°
- Pull hands toward chin height
- Squeeze upper pecs HARD (hold 1 sec)
Pro Tip: Single-arm variations enhance mind-muscle connection.
6. Reverse Grip Bench Press
Science Edge: EMG shows 27-33% greater upper pec activation vs. standard grip (JSCR 2010).
Crucial:
- USE SAFETY BARS
- Underhand grip (shoulder-width)
- Lower to solar plexus
- Drive elbows inward on press
→ Never max out! Control every rep.
7. Bodyweight Dips
Positioning Dictates Focus:
- Upright torso: Triceps dominant
- Leaning forward: Lower/mid chest
- Minimal upper pec activation
For chest emphasis: - Lean forward 30°
- Descend until shoulders parallel to floor
- Add weight vest once 15+ reps easy
8. Close Grip Bench Press
Truth: Triceps powerhouse. Inner chest tension ≠ upper chest.
If programming:
- Use for lockout strength
- Grip inside shoulder width
- Bar path to lower sternum
- Not a substitute for incline work!
| Exercise | Upper Pec Focus | Best For | Priority |
|---|---|---|---|
| Incline DB Press | ★★★★☆ | Growth & Stretch | 1st |
| Low-High Cable Fly | ★★★★★ | Pump & Mind-Muscle | 1st |
| Reverse Grip Press | ★★★★☆ | EMG-Proven Activation | 2nd |
| Incline Fly | ★★★★☆ | Stretch Emphasis | 2nd |
| Barbell Incline | ★★★☆☆ | Strength Building | 3rd |
| Dips/CG Bench | ★☆☆☆☆ | Triceps/Lower Chest | Skip |
Upper chest workout it’s about understanding the anatomy (following those clavicular fibers!), selecting exercises that ruthlessly exploit it (prioritize inclines done right, flies, low-to-high cables, reverse grip), applying intelligent training principles (volume, reps, progression), and mastering the mind-muscle connection. Stop wasting effort on misapplied incline presses. Implement this targeted strategy with focus and consistency.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.