One of the main features of a jaw-dropping physique is a developed and strong upper chest. It is also essential in the proper movement of your arms and improving your look. Chest muscles are the defining part of muscle mass that even bodybuilders are interested in.
If you, too, are planning to get that chiseled look and higher upper body strength, you should start an upper chest workout soon. This article discusses some of the best upper chest exercises you can try.
The list is a mix of upper chest exercises that either use no equipment or require a proper machine. You can pick any based on your needs and requirements. Let’s start!
Top 5 Upper Chest Exercises To Try
1. Push up
There is no way this list will leave the classic push-up workout. After all, it is the popular choice for those who wish to start upper chest exercises at home and not at a gym. This exercise requires no equipment but uses your body weight and strength to show outstanding results.
Here is what you can do:
- Start by stepping into a high plank position with your hands and feet on the floor. There should be slightly more distance between your hands than your shoulders, and your legs should be straight. Keep your spine neutral and your hamstrings engaged.
- Now, keep your core tight and bend your elbows at a 45-degree angle to lower your chest toward the floor. Push downwards as much as possible while maintaining a straight line from head to heel.
- Now, push your chest up until your elbows are straight.
- Repeat this movement.
- Complete 3 sets of at least 8–12 repetitions.
2. Chest Dip
It is usually called the best upper chest workout, and it targets the outer chest to make them bigger and wider. All you need to do is follow the precise form and the technique to do it. You can easily do it at the gym or home if you have a dip station.
Let’s learn how to perform this workout:
- Stand facing the two parallel bars. Now grasp both the bars with your palms facing in.
- Press into your hands and lift your body by straightening your elbows. Ensure they are in alignment with your body. You can also cross your legs backward.
- Once the elbows are completely straight, bend them again and lower your body back to the initial position.
- Pause, then press back to the start position. Repeat.
- Do at least 3 sets of 8–12 repetitions.
3. Incline Dumbbell Fly
If you want to build your upper chest, dumbbell exercises should also be on your list. This exercise is one of the best upper chest exercises as it specifically targets your chest muscles based on the principle of adduction. Incline dumbbell fly hits your major pectoralis and then breaks fibers in all the chest regions. This way, it opens the chest muscles, thereby developing the range of motion.
Here is how you can perform this exercise:
- Firstly, start by setting the exercise bench at a 45-degree angle in an incline position.
- Sit straight on the bench with your feet flat on the floor. Let your back flat on the bench and keep the spine neutral.
- Grab a dumbbell in each hand and position them at your shoulders.
- Liftoff the dumbbells slowly, above your chest with elbows slightly bent and palms facing each other.
- Pause for a second and lower the dumbbell back with maintaining an arch in your arms.
- Keep on lowering them until you feel a stretch in your chest.
- Lift and bring the weights back to the starting position.
- These steps form 1 rep.
- Try to do 3 sets of 8-10 reps.
4. Cable Crossover
Another popular upper chest exercise, especially at the gym is the cable crossover. As the name suggests, this one requires a cable machine. You can also use a resistance band to try such upper chest cable exercises at home.
Below are the steps on how you can do cable crossover at the gym:
- Start by selecting the precise weights. Opt for light to moderate if you are a beginner.
- Grab the two ends of the bands, and control the handles to keep them in front of your chest.
- Contract your chest and pull the handles down. You can cross the hands to add emphasis to the serratus anterior muscles.
- Hold for a moment and then slowly return to the start.
- Then repeat.
- Do at least 3 sets of 8–12 repetitions.
5. Chest Press
If you ask for the classic upper chest workout at the gym, chest press is the most common answer. It is among those upper chest exercises that mainly focus on your pectorals (chest), deltoids (shoulders), and triceps (arms). It also enhances the overall fitness level and muscle strength.
Here is a step-by-step guide on how to perform chest press:
- Lie flat on a bench with your feet on the floor. Also, draw your shoulders down and back to press them into the bench.
- Grab dumbbells in each hand with your palms facing forward and your thumbs wrapped around the handle.
- Take a deep breath and lower the dumbbells slightly wider than your mid-chest. Keep lowering till you touch the chest gently with dumbbells.
- Exhale and press your arms upwards. But, keep your elbows slightly bent.
- Do 2 to 3 sets of 8 to 15 repetitions.
Some other upper chest exercises you can include in your workout are as follows:
- Decline Bench Press
- Floor Press
- Shoulder Taps
- Landmine Press
- Guillotine Press
- Clap Press-up
Doing upper chest exercises is not just meant for getting a sculpted chest; it can also improve your overall health. Just make sure you perform them regularly. In case you are a beginner, before starting an upper chest workout at home, we recommend you get trained by an expert first.
If going to the gym is not an option, you can also go for online classes and get trained at home. Start your journey, and soon you will notice the difference.
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