15 Best Upper Chest Exercises for Mass, Shape & Strength

The most effective upper chest exercises are incline presses, fly variations, and advanced bodyweight moves that specifically target the upper (clavicular) portion of your pectoralis major for optimal muscle growth and definition.

Building your upper chest is essential for a strong, balanced, and aesthetic upper body. A well-developed upper chest not only enhances your appearance but improves posture, supports shoulder health, and boosts athletic performance. Most importantly, it prevents the “bottom-heavy chest” look that results from neglecting upper pec training.

In this expert guide, you’ll get:

• The latest science-backed recommendations for upper chest exercises
• Step-by-step instructions for each move
• Trainer-approved tips to maximize gains
• Common mistakes (and how to avoid them)
• A sample workout routine for guaranteed results

For official exercise videos and guidelines, visit the ACE Fitness Chest Exercise Library.

Why You Must Train the Upper Chest

Many lifters over-develop their mid and lower chest but ignore the upper (clavicular) fibers, resulting in a chest that appears droopy or unbalanced. Science and top coaches agree: the upper chest is crucial for a full, athletic look and upper body strength.

• Neglected muscle fibers: The clavicular head is under-activated in flat/decline pressing.
• Shoulder health: Strong upper pecs stabilize and protect the shoulder joint.
• Improved strength: A robust upper chest increases total pressing power and performance in sports/lifting.
• Visual impact: Upper pec growth “lifts” the chest, adding shape and definition.

EMG (electromyography) studies show incline presses (at 30–45°) and low-to-high cable flyes have the highest upper chest activation of all chest exercises ( BuiltWithScience).

The 15 Best Upper Chest Exercises (Detailed Guide)

1. Incline Barbell Bench Press

Muscles Worked: Upper pecs (clavicular head), anterior deltoids, triceps
Why It’s Effective: EMG studies confirm this is the gold standard for upper chest growth.
How To Do It:

1. Set bench at a 30–45° incline.
2. Grip the bar just wider than shoulder-width.
3. Lower the bar with control to your upper chest (just below the collarbone).
4. Press the bar up, keeping elbows at about 75° from your sides.

Trainer Tips:

• Maintain a natural arch in your back but keep your glutes on the bench.
• Plant your feet for stability.
• Use a spotter for safety, especially as you go heavier.

Common Mistakes:

• Using too high an incline (shifts load to shoulders).
• Bouncing bar off chest or using momentum.

Science:
Incline pressing at 30–45° maximizes upper pec fiber recruitment without overly stressing the front delts.

2. Incline Dumbbell Bench Press

Muscles Worked: Upper pecs, anterior deltoids, triceps
Why It’s Effective: Unilateral work prevents muscle imbalances; greater range of motion.

How To Do It:

1. Set bench at 30–45°.
2. Hold dumbbells directly above your shoulders, palms forward.
3. Lower weights in a controlled arc to the upper chest.
4. Press up, squeezing at the top.

Trainer Tips:

• Turn wrists slightly inward at the top for maximum pec contraction.
• Use a neutral grip if you have shoulder pain.

Common Mistakes:

• Dropping elbows too low, risking shoulder strain.
• Letting dumbbells “clash” at the top (control the rep).

3. Incline Smith Machine Press

Muscles Worked: Upper pecs, shoulders, triceps
Why It’s Effective: Safer for beginners or heavy loads—machine controls the bar path.

How To Do It:

1. Set the bench at a 30–45° incline under the Smith bar.
2. Lower bar to upper chest, then press up with a smooth, controlled motion.

Trainer Tips:

• Use pause reps at the bottom for more muscle tension.
• Don’t lock elbows at the top.

Common Mistakes:

• Letting shoulders lift off the bench.
• Fast, uncontrolled reps (use a 2–3 second negative).

4. Reverse-Grip Bench Press (Incline or Flat)

Muscles Worked: Upper pecs, triceps
Why It’s Effective: EMG studies show underhand grip shifts activation to upper pec fibers.

How To Do It:

1. Lie on a flat or incline bench.
2. Use an underhand grip (palms toward face).
3. Lower bar to upper chest, keeping wrists neutral.
4. Press up.

Trainer Tips:

• Use lighter weight than with regular press.
• Use a spotter until you master the grip.

Common Mistakes:

• Flaring elbows excessively.
• Losing wrist control (risk of injury).

5. Low-to-High Cable Fly

Muscles Worked: Upper pecs
Why It’s Effective: Angle of resistance targets upper pec through the entire range.

How To Do It:

1. Set cables at the lowest position.
2. With handles in each hand, stand in the center.
3. Move arms in an upward arc, meeting in front of upper chest.
4. Slowly return to start.

Trainer Tips:

• Focus on the squeeze at the top.
• Keep a slight bend in elbows to protect joints.

Common Mistakes:

• Swinging body or arms.
• Allowing tension to drop at the bottom.

6. Incline Dumbbell Fly

Muscles Worked: Upper pecs, anterior delts
Why It’s Effective: Maximizes stretch and contraction in the upper chest.

How To Do It:

1. Set bench at 30–45°.
2. Hold dumbbells over chest, palms facing each other.
3. Lower arms wide, elbows slightly bent, until weights are level with chest.
4. Bring weights together, squeeze at the top.

Trainer Tips:

• Don’t let weights go below chest height.
• Go slow, control both lowering and lifting phases.

Common Mistakes:

• Overstretching (risking rotator cuff).
• Bending elbows too much (turns it into a press).

7. Incline Squeeze Press

Muscles Worked: Upper pecs, triceps
Why It’s Effective: Constant inward pressure increases muscle activation.

How To Do It:

1. On an incline bench, hold two dumbbells pressed together.
2. Lower as in a bench press, maintaining squeeze.
3. Press up, keeping dumbbells in contact.

Trainer Tips:

• Use moderate weight; focus on pec tension, not ego lifting.

Common Mistakes:

• Letting dumbbells separate.

8. Guillotine Press (Neck Press)

Muscles Worked: Upper pecs
Why It’s Effective: Bar path over clavicles maximizes upper pec tension.

How To Do It:

1. Set bench at 20–30° incline.
2. Lower bar to neck/collarbone.
3. Press up.

Trainer Tips:

• Use light weight, always have a spotter.
• This is an advanced move—focus on control.

Common Mistakes:

• Using too much weight (high injury risk).
• Inconsistent bar path.

9. Incline Machine Chest Press

Muscles Worked: Upper pecs, shoulders
Why It’s Effective: Fixed path isolates upper pec and reduces injury risk.

How To Do It:

1. Adjust seat for proper alignment.
2. Grip handles, press forward and slightly upward.
3. Slowly return to start.

Trainer Tips:

• Keep back flat against pad.
• Don’t lock elbows.

Common Mistakes:

• Letting shoulders shrug.
• Rushing the movement.

10. Lean-Forward Chest Dip

Muscles Worked: Upper/lower pecs, triceps, front delts
Why It’s Effective: Leaning forward shifts work to the chest, not just triceps.

How To Do It:

1. Grip parallel bars, arms straight.
2. Lean forward, lower body, elbows at 75–90°.
3. Press back up, focus on chest.

Trainer Tips:

• Keep chin down.
• To make it harder, add a weighted belt.

Common Mistakes:

• Staying upright (triceps dominate).
• Locking elbows at the top.

Science:
Chest engagement increases with forward lean.

11. Incline Push-Up

Muscles Worked: Upper chest, triceps, front delts
Why It’s Effective: Perfect for home training; angle targets upper pec.

How To Do It:

1. Place hands on an elevated surface (bench, step).
2. Keep body straight, core braced.
3. Lower chest to surface, press up.

Trainer Tips:

• Squeeze pecs at the top.
• Raise feet to make it harder.

Common Mistakes:

• Sagging hips.
• Flaring elbows.

12. Reverse-Grip Dumbbell Press

• Muscles Worked: Upper pecs, triceps
• Why It’s Effective: Safer wrist position; isolates upper pecs.
• How To Do It:
  • Lie on bench, hold dumbbells palms facing you.
  • Press up, bring dumbbells together at top.

• Trainer Tips: Use slow, controlled movement. Focus on squeezing upper pecs.
• Common Mistakes: Losing wrist control. Not keeping elbows tucked.

13. Ring Push-Up or Ring Fly

Muscles Worked: Upper chest, core, shoulders
Why It’s Effective: Instability activates more muscle fibers.

How To Do It:

1. Set rings low, feet elevated if possible.
2. Perform push-up or fly with rings, core tight.

Trainer Tips:

• Start with push-ups before flyes.

Common Mistakes:

• Letting rings wobble excessively.

14. High-to-Low Cable Crossover

Muscles Worked: Upper chest
Why It’s Effective: Full-range stretch and squeeze, great finisher.

How To Do It:

1. Set cables high.
2. Pull cables down and across to hips, arms slightly bent.

Trainer Tips:

• Pause and squeeze at the end.
• Keep movement slow and controlled.

Common Mistakes:

• Using too much weight, swinging.

15. Cambered Bar Incline Press

Muscles Worked: Upper chest, shoulders, triceps
Why It’s Effective: Cambered bar allows deeper stretch for upper chest.

How To Do It:

1. Set up as for incline bench.
2. Grip cambered bar, lower with elbows slightly tucked.
3. Press up.

Trainer Tips:

• For advanced lifters only.
• Do not use maximal weights at first.

Common Mistakes:

• Bending wrists back.
• Letting shoulders rise off bench.

Progressive Upper Chest Workout Routine

• Rest: 60–90 seconds between sets
• Frequency: 2–3x per week
• Progress: Add reps or weight each session, but prioritize perfect form.

Advanced Trainer Tips

• Warm Up: Use band pull-aparts and light dumbbell presses to activate upper chest and shoulders.
• Start Heavy: Begin with compound moves (barbell/dumbbell press) for max strength.
• Add Volume: End with flyes or bodyweight moves for a deep pump and full muscle fatigue.
• Track Progress: Use a logbook or app—progressive overload is key.

Common Mistakes in Upper Chest Training (And Solutions)

Science-Backed FAQ

How often should I train my upper chest?

2–3 times weekly for optimal growth, with at least 1 full rest day between workouts.

What’s the best bench angle?

30–45° is ideal for activating the upper chest without shifting too much load to the shoulders (BuiltWithScience).

Can I build upper chest at home?

Absolutely! Incline push-ups (feet on floor, hands on bench/step) and dips on sturdy chairs are highly effective.

Do I need both pressing and flyes?

Yes. Presses are best for strength and mass. Flyes/cables enhance stretch, definition, and muscle detail.

Should I use barbells, dumbbells, or machines?

Use a combination! Barbells for power, dumbbells for balance, machines/cables for safe isolation.

Official Resources & Research Links

• ACE Fitness Chest Exercise Library
• Built With Science: Upper Chest Exercises
• Rep Fitness: Chest Training

Update: Many commercial gyms now offer improved, more ergonomic incline benches and cable machines for safer and better upper chest training.

Conclusion

If you want a truly powerful, balanced, and athletic upper body, upper chest training is non-negotiable.

Stick with the science-backed moves above—prioritize incline presses, fly variations, and advanced bodyweight options. Focus on perfect form, progressive overload, and avoid common mistakes.