Upper-chest workouts offer amazing benefits for both men and women. Incorporating chest workouts into your routine can help you hit your fitness goals quickly. Great upper chest workouts will help you improve your posture, overall fitness, and balance. Adding some chest exercises and variations to your workout routine can help you reach your fitness goals faster.
Benefits of Good Upper Chest Exercises
Upper-chest exercises have become very popular in recent years. Everyone wants a sculpted chest and strong arms. But what are the true benefits of these workouts? Some of the benefits of workouts for the upper chest include:
- Increased upper body strength
- A well-designed chest for men
- Uplifted breasts for women
- Better balance and posture
- Better range of motion
- Better performance in sports and physical activities
A chest workout will complete your exercise routine and help promote better overall health. However, it is important to choose the best exercise routines and follow the best practices. Poor form and posture can do more harm than good. It is easy to injure yourself in the process and set your progress back significantly.
How do I work the upper chest?
There are several ways to approach a chest workout. Choosing the right exercise depends on factors like your current level of fitness, physical capacity, equipment, and lifestyle. A perfect workout is usually the result of a combination of different factors. We have a list of recommendations for you:
- Compound Exercises: Multi-Joint
Compound exercises work in multiple groups at the same time, which makes them very effective. They affect multiple groups of muscles and joints, providing a more wholesome workout routine. For an upper chest workout, we recommend the following exercises:
- Incline Bench Press
Weight: Pick a comfortable weight—something you can pick without much strain but that is still substantial. You want to make sure the barbell is heavy enough to engage your muscles and joints.
Reps: Begin with 3 sets of 8 to 12 reps.
Instructions:
Lie back on an incline bench and grab your barbell with an overhand grip.
- Position your hands slightly wider than shoulder-width for better support.
- Curve your back and brace yourself on your shoulder blades before lowering the bar to your chest.
- Breathe in until your lungs are full before pushing the bar up.
- Push-Up
Weight: Push-ups are bodyweight chest exercises, so you don’t need any equipment to get the benefits. Your body becomes heavier, and the more you weigh, the more intense the exercise is. Beginners need to chase a goal they can achieve, so consider your weight when you plan the workout routine with bodyweight exercises.
Reps: We recommend 3 sets of 10 to 15 reps if you want to consistently do push-ups for upper chest development.
Instructions:
- Keep your palms flat on the ground and get into a high plank position.
- Keep your hands shoulder-width apart and ensure you are balanced properly.
- Lower your body until your chest nearly touches the ground.
- Push your body back into the starting position, which will complete one rep.
- If you’re a beginner, you can do knee push-ups or wall push-ups.
III. Dumbbell Floor Press
Weight: Choose dumbbells from a comfortable weight class. You should be able to lift them without too much strain, but the weight should be heavy enough to engage your muscles.
Reps: We recommend sets with 8 to 12 reps.
Instructions:
- Begin your rep by lying flat on the floor. Bend your knees and keep your feet planted flat on the ground.
- Hold each dumbbell in a neutral grip with your palms facing each other.
- Position your dumbbells at shoulder width and keep your grip steady.
- Push the dumbbells up until your arms are fully extended.
- Hold the weight in place for a few seconds before lowering your arms to their initial position.
- Isolation Exercises: Single-Joint
Isolation exercises, as the name implies, target a single group of muscles at a time. Isolation exercises help strengthen a particular part of your body. These exercises are often recommended in physiotherapy or injury recovery. Some of the most effective isolation exercises include the following:
1. Dumbbell Chest Fly
Weight: Pick a weight that you can lift comfortably for around 10 to 15 reps. Don’t pick a weight that you strain to lift, as that can lead to injury. It is important to challenge yourself while also being mindful of your capabilities.
Reps: We recommend 3 sets of 10 to 15 reps per session.
Instructions:
- Lie on a flat bench and curve your back, resting on your shoulder blades instead of your lower back.
- Place the feet flat on the floor.
- Hold the dumbbells in each hand.
- Extend your hands towards the ceiling, with both palms facing each other. Keep your elbows slightly bent.
- Slowly lower your dumbbells towards your sides, forming a ‘T’ shape. Keep your arms slightly bent.
- Open your arms until you feel the strain in your chest. Squeeze your chest muscles and maintain focus on contraction as you slowly bring the weights back to the starting position.
- Cable Fly
Weight: Pick a weight that you can lift comfortably for around 10 to 15 reps. Don’t pick a weight that you strain to lift, as that can lead to injury. You can always pick a different weight later.
Reps: We recommend 3 sets of 10 to 15 reps to begin with.
Instructions:
- Adjust the cable’s weight and height according to your body’s capacity.
- Hold the D-handles in a neutral grip, and keep the handles at roughly shoulder height.
- Perform the cable fly slowly, letting your upper chest do all the work.
III. Low Cable Fly
Weight: Pick a weight that you can lift comfortably for around 10 to 15 reps. Don’t pick a weight that you strain to lift, and start with a low weight to become accustomed to the exercises. You can always pick a different weight later.
Reps: We recommend 3 sets of 10 to 15 reps for beginners.
Instructions:
- Adjust the cable’s weight according to your body’s capacity.
- Hold the D-handles in a neutral grip.
- Set the cables as high as possible and perform the cable fly.
- This will be a decline press exercise.
- Exercise Band Chest Workouts
Resistance bands are an effective solution for people who want to get some strength training but don’t have the room or budget for weights. They are versatile, effective, and safe to use. Chest exercises with bands are suitable for both men and women. Some of the most popular options are:
- Banded Chest Press
Reps: 3 sets with 10 to 15 reps.
Instructions:
- Stand on the band and hold the end of it at shoulder level.
- Push the band straight out, keeping your arms straight and level with the ground.
- Extend fully before pulling back to your shoulder. Make sure you engage your chest muscles while doing this.
- Banded Push-Up
Reps: 3 sets with 10 to 15 reps.
Instructions:
- Wrap the band around your back and hold the ends under your hands.
- Lay your palms flat on the floor and perform regular push-ups.
- The band will provide additional resistance.
Note: This is an advanced exercise. You should only do it after you have mastered regular push-ups.
III. Straight Arm Pull-Down
Reps: 3 sets with 10 to 15 reps.
Instructions:
- Anchor your band above your head at a sturdy point.
- Keep your arms straight and pull the ends of the bands down to your hips.
- Hold for a few seconds before returning to the original position.
Always be careful when you’re using bands. They’re a popular choice for people who want to do upper chest workouts at home, but they can be tricky. Form and technique are important, as there’s a high chance of injury if you’re careless. If necessary, hire a trainer to teach you the basics before moving forward.
These workouts for the upper chest can help you reach your fitness goals and improve your upper-body strength.