TechUnique : Health And Fitness

Best Upper Chest Workout

Building a strong and well-defined upper chest is a goal for many fitness enthusiasts. The upper chest muscles play a vital role in overall chest development, contributing to a balanced physique and enhanced upper body strength. In this article, we will delve into the best upper chest workouts, exploring various exercises, routines, and tips to help you achieve your fitness goals.

Anatomy of the Upper Chest

The upper chest primarily comprises the upper portion of the pectoralis major, specifically the clavicular head. This muscle is responsible for the flexion and horizontal adduction of the arm, making it crucial in various pushing movements. Understanding the anatomy of the upper chest will help you target this area more effectively during your workouts.

Benefits of Upper Chest Workouts

Incorporating upper chest workouts into your routine offers numerous benefits, including improved strength, enhanced aesthetic appearance, and balanced chest development. A strong upper chest contributes to better posture and overall upper body strength, making it a key focus area for both athletes and bodybuilders.

8 BEST UPPER CHEST EXERCISES

Now that we’ve covered the anatomy and direction of the fibers, I’ll help you leverage that science to work to your advantage as I always do!

Below you’ll find cable, resistance band, dumbbell and bodyweight upper chest exercises that you can incorporate into your chest workouts. Here’s a quick preview:

BEST EXERCISES FOR YOUR UPPER CHEST WORKOUT

1. Dual Cable UCV Raise
2. Upper Chest Dip
3. Pushaway Pushup
4. Sunrise / Sunset
5. Upper Chest Upper Cut
6. Lean Back Cable Presses
7. Jammer Press
8. Landmine Rainbows

1.) DUAL CABLE UCV RAISE

First up is an exercise variation of the UCV raise, which is usually done with a dumbbell. I like this cable crossover exercise because it incorporates that preferred movement pattern we’ve been talking about.

This time we’re going to be working both arms simultaneously with a cable crossover exercise.

This basic exercise takes advantage of a PNF or proprioceptive neuromuscular facilitation which is a physical therapy based principle that encourages our bodies to move as they neurologically prefer to move.

This is good news if you’re trying to get better recruitment of the upper chest fibers, which is exactly what we’re after!

HOW TO DO THE DUAL CABLE UCV RAISE:

1. Starting position is lying on a flat adjustable bench or other elevated surface in front of the cable crossover station, shoulder blades tucked under with your arms at your sides held slightly away from the body.
2. Adjust the cables of the cable crossover station so that they are low to the ground. Perform cable crossovers up and across the body with both arms at the same time to get that adduction movement and full chest contraction during this cable crossover exercise. Maintain a slight bend in the elbows.
3. Don’t allow the chest to cave in, but instead stick the chest out as you cross.
4. Slowly lower the cables and repeat.
5. Keep your core tight the entire time and use proper technique.

2.) UPPER CHEST DIP

The next exercise is an advanced twist on the dip, which is a classic exercise for building your lower chest. The dip follows the fibers in a different direction to hit the abdominal head of the pectoral muscle.

However, there’s a way we can change the way we do the dip to preferentially hit the upper pecs. And no need for a dip station!

But I won’t lie. It’s hard!

This is a tough exercise option for the upper portion of the entire chest muscle and upper body strength, but if you’re up for the challenge it’s definitely worth it.

HOW TO PERFORM THE UPPER CHEST DIP:

1. You’ll need a pair of dumbbells for this, but you’re not going to be lifting them as extra weight. Instead, starting position is placing them on the floor and hang onto them with your hands, with your feet walked up the wall behind you.
2. Mimic a dip, coming down and pushing yourself back up, similar to decline pushups. You’ll see that your arms are in exactly that correct position to target the upper chest.
3. As you come around to the front, try to really squeeze. Even better, if you have the ability you can roll the pair of dumbbells ever so slightly toward each other to get a little more horizontal adduction.
4. Be sure to perform this exercise with proper form and keep your core tight to avoid risk of injury.

3.) PUSHAWAY PUSHUP

We have another bodyweight upper chest exercise that’s slightly easier than the last, but no less effective. This pushup variation is a great body weight option if you’re doing a home workout for chest.

HOW TO PERFORM THE PUSHAWAY PUSHUP:

1. As with regular push-ups, starting position is push-up position (plank position). However, in the Pushaway Pushup, the initial position of the arms is not vertically directly beneath your chest but out in front of you a little bit.
2. When you push your body back up, it’s not directly up but up and back so that you’re targeting the upper pecs.
3. In addition to pushing back, actually squeeze your biceps together to get some adduction and an intense contraction in the upper pecs.
4. If this exercise variation feels too difficult, you can shorten the position by hiking your butt in the air into a pike pushup or an incline pushup, which will still target the upper chest.
5. Maintain core stability throughout and proper technique this exercise variation of the traditional push-up.

4.) SUNRISE / SUNSET

I really love this next exercise because you’re getting the upper chest contraction when your arms come up from below and also when they come back down from above. The resistance band provides constant tension throughout the exercise. This exercise can be done almost anywhere with minimal equipment.

HOW TO PERFORM THE SUNRISE/SUNSET: 

1. Starting position is standing with feet flat, shoulder width apart, with a resistance band anchored behind you at chest level.
2. In the ‘sunrise’ portion of the arm movement when the arms are moving up, they’re following the fibers as they come from the low outside position up toward each other at the top position.
3. When you reverse into sunset position in a sweeping motion, you come out to the side and back down, diving in from the top. Maintain a slight bend in the elbows throughout the sunrise and sunset portions of the movement.
4. As we’re driving the arms down, we’re finishing in the contracted position with arms angled up and an added internal rotation of the arms that can intensity the chest contraction as well.
5. Keep your core tight and use proper technique throughout the exercise.

5.) UPPER CHEST UPPER CUT

If you’re looking for an exercise that will allow you to incorporate moderate weights or heavy weights, this next option fits the bill.  That’s because it allows us to shorten the range of motion and the moment arm, making it possible to load the upper portion of the chest more effectively for muscle hypertrophy.

Using heavy loads on the cable machine for this exercise allows us to use a consistent line of force because the cables can follow our movement all the way up.

HOW TO PERFORM THE UPPER CHEST UPPER CUT:

1. Starting position is with your elbow at your side next to the cable machine with the cable set to a low point, and drive it upward until it’s in front of your chest.
2. You should feel a strong contraction in the upper chest.

6.) LEAN BACK CABLE PRESSES

If you’ve got access to cable stations, this exercise variation is definitely worth adding to your workouts. For this exercise we’ll take incline bench pressing and add a small tweak to it to make it infinitely better!

I promise you’re going to feel this more than you’ve have felt on any other incline dumbbell bench press you’ve done before!

HOW TO DO LEAN BACK CABLE PRESSES:

1. Starting position is sitting at the end of an adjustable bench or other elevated surface close to the cable machine and leaning back slightly above 20 or 30 degrees.  That places your arms in the correct position to hit the upper pecs.
2. The cables provide forward resistance. They want to pull your arms down and forward, forcing you to resist and pull back.
3. You’ll have to drive your arms up against resistance with the cables, whereas with a pair of dumbbells alone, they’re only being acted upon by gravity.
4. Make sure you lean back in this incline cable exercise. If you don’t lean back, you’ll shift the focus away from the upper chest, giving you more of a shoulder workout instead.
5. Keep your core muscles tight and use proper technique throughout the exercise.

7.) JAMMER PRESS

Next, I wanted to provide you with an athletically explosive option for your upper chest training.

Yes, it’s possible…

You don’t always have to pin yourself down on a flat bench to train your chest. The first step to being more athletic is being on your feet!

You’ll need a jammer machine for this exercise, which not every gym has.  But if you do have access take advantage of it, because this exercise places you in the correct position to build your upper chest.

Conversely, if you sit down on a weight bench and press straight up, you’d be hitting the shoulders. It also doesn’t allow you to be explosive or athletic because you’ve taken your feet and legs out of the equation.

HOW TO DO THE JAMMER PRESS:

1. Load up the weights on the jammer machine.
2. Start with feet in a split stance to give balance and stability, standing in front of the jammer machine.
3. Perform overhead presses by driving and accelerating the weights upward.
4. Return to the starting position and repeat.

8.) LANDMINE RAINBOWS

I saved my absolute favorite for last!

You’ve probably seen a one-armed dumbbell shrug which shortens the moment arm of the pec major and allows you to use heavier weights to hit the upper chest muscle fibers.  You can opt instead for these Landmine Rainbows, which allow for a smooth arcing motion and a much larger range of motion than that shrug.

HOW TO DO LANDMINE RAINBOWS:

1. Don’t allow the torso to rotate with the arm as it drops down to the side.
2. We’re trying to increase the moment arm in this exercise to take advantage of the arc that the landmine provides.
3. When you get to the top, contract and squeeze and then switch hands.
4. Continue alternating right and left.

Supplemental Exercises for the Upper Chest

In addition to primary exercises, supplemental movements like push-ups, dips, and the chest press machine can provide additional stimulus to the upper chest. These exercises can be incorporated into your routine to enhance muscle activation and overall chest development.

Frequency and Recovery

Training frequency and recovery are critical factors in muscle growth. For optimal results, it’s recommended to train the upper chest 1-2 times per week, allowing sufficient recovery time between sessions. Active recovery techniques such as foam rolling and stretching can help reduce muscle soreness and improve flexibility.

Nutrition for Muscle Growth

Proper nutrition plays a vital role in muscle growth and recovery. A diet rich in protein, balanced macronutrients, and appropriate calorie intake supports muscle repair and growth. Pre and post-workout nutrition, including protein shakes and complex carbohydrates, can enhance workout performance and recovery.

Equipment for Upper Chest Workouts

Choosing the right equipment is essential for effective upper chest training. Free weights, such as dumbbells and barbells, offer versatility and allow for natural movement patterns. Machines, on the other hand, provide stability and can be beneficial for beginners. Resistance bands are also a great tool for adding variety and resistance to your workouts.

Warm-Up and Cool Down Routines

A proper warm-up is crucial for preparing the muscles and joints for exercise, reducing the risk of injury. Dynamic stretches, light cardio, and activation exercises should be included in your warm-up routine. Cooling down with static stretches and deep breathing helps the body transition from a state of exertion to relaxation, aiding in recovery.

Injury Prevention

Preventing injuries during upper chest workouts involves proper form, adequate warm-up, and listening to your body. Common injuries include shoulder strains and pec tears, which can be avoided by not lifting too heavy too soon and ensuring balanced muscle development.

Incorporating Upper Chest Workouts into Full-Body Routines

Upper chest workouts can be integrated into both full-body and split routines. For those following a full-body routine, incorporating a few upper chest exercises ensures balanced development without overtraining. Split routines can focus on chest-specific days, allowing for more volume and intensity in upper chest training.

Case Studies

Real-life success stories and expert insights provide valuable perspectives on upper chest training. Learning from others’ experiences can inspire and guide you in your fitness journey.

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