Finding the right exercises for upper chest can be tough. Honestly, many people train chest for years and still miss that full, high look. Most workouts hit the middle or lower part more. That’s why your upper chest might look flat, even if you bench a lot.
But don’t worry. You just need the right moves. A few smart changes can help shape and lift your chest. So, if your upper chest feels left behind, it’s time to fix it. Let’s start with the best ways to build it up.
Why Upper Chest Workouts Matter
Exercises for upper chest are often ignored—but they play a huge role in building a balanced, strong chest. Here’s why they matter:
- They train a commonly underused muscle area.
The upper chest doesn’t get much activation in most routines. Specific training helps wake up and grow that forgotten part. - They make your chest look higher and fuller.
Training the upper part adds size near the collarbone. That extra lift changes your entire front view. - Your shoulders benefit too.
A strong upper chest supports shoulder joints, making pressing and overhead work feel more stable. - They help you push more weight.
Stronger upper pecs mean better incline strength—and that often carries over to other lifts.
Best Exercises for Upper Chest You Should Try
Exercises for upper chest work best when you hit the muscle from the right angle. These moves target the top of your chest directly and help it grow.
Incline Barbell Bench Press
- Great for building upper chest mass.
- Set the bench at 30–45°.
- Lower the bar to your upper chest.
- Press up with control, keeping elbows slightly out.
Using Incline Dumbbells
- Allows wider range of motion and improves muscle balance.
- Hold dumbbells at chest level on an incline bench.
- Press up and slightly in.
- Lower slowly without dropping elbows too low.
Cable Low to High Crossover
- Ideal for shaping and squeezing the upper chest.
- Set cables low on the machine.
- Bring hands up and together at chest height.
- Pause, squeeze, then return slowly.
Performing Incline Dumbbell Flyes
- Isolates and stretches the upper pecs well.
- Lie on an incline bench with arms extended.
- Lower arms in a wide arc with slight elbow bend.
- Focus on the stretch and control.
Incline Push-Ups
- Simple bodyweight move targeting upper chest.
- Place hands on a bench or box.
- Lower chest toward the edge.
- Press back up, keeping body straight.
Sample Upper Chest Workout Routine
If you want real progress, a solid upper chest workout routine is key. Here’s a simple plan that targets the upper chest from different angles to help you build size and strength effectively.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline Barbell Bench Press | 3 | 8–10 | Control the bar, elbows slightly out |
| Incline Dumbbell Press | 3 | 10–12 | Full range of motion, press up and slightly in |
| Incline Dumbbell Flyes | 3 | 12–15 | Slow, controlled stretch with slight elbow bend |
| Cable Low to High Crossover | 3 | 15 | Pause and squeeze at the top |
| Incline Push-Ups | 3 | To failure | Keep body straight, engage core |
Focusing on exercises for upper chest makes a big difference. Many people ignore this area and miss out on a fuller, stronger chest. With the right moves and consistent effort, your upper chest will catch up and change your whole look.
Start adding these exercises to your routine. Trust me, your chest will thank you.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.