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The 3 BEST Upper Chest Exercises For Beginners

The 3 BEST Upper Chest Exercises For Beginners
The 3 BEST Upper Chest Exercises For Beginners

Build Your Upper Chest With 3 of the Best Upper Chest Exercises

For people who aren't genetically blessed, the upper chest (cough…and calves…cough ) are often one among the toughest places to place mass on. it's not as simple as doing a couple of sets of barbell or dumbbell presses to trigger growth within the upper portion of the chest.

Most of the pressing you are doing for your chest tends to hit the center and therefore the lower a part of the pectoral muscles because the upper chest muscle fibers are attached to the clavicle which makes them very hard to interact.

So which exercises hit the upper chest most effectively?


When you mention exercises that hit the upper chest, the first thing that comes to people’s minds is probably the incline bench press. Yes, the incline press is a good exercise to engage the upper chest, but the reverse grip bench press is a way better option to recruit more muscle fibers in the upper chest.

Research says that the wide reverse grip bench press activates up to 30% more muscle fibers in the upper chest when compared to incline bench press. Of course, you won’t be able to push big weights on this exercise, but if you concentrate on squeezing your chest at the top position of the lift you will trigger new growth without a doubt.

– Grab the bar slightly wider than shoulder-width apart
– Press in an upward curve motion
– Pick a weight that you can push for 12-15 repetitions in a controlled manner.


Ok, we already mentioned this one, but it’s still one of the best upper chest exercises. It was actually Arnold’s favorite chest exercise for that matter. The incline chest press is performed in a similar fashion as the flat bench press:

– Position yourself on an incline bench
– Grab the bar slightly wider than shoulder-width apart
– Lower the bar to your upper chest
– Push upwards until you completely extend your arms and squeeze your chest at the top of the movement.


The low pulley cable flies are another great exercise for the upper chest. What’s good about using cables on this exercise is that it keeps your chest (and specifically the upper chest) under constant tension throughout the whole set.

– Grab the handles and turn your palms upwards
– With slightly bent elbows bring your arms up until your hands reach the height of your chin
– Slowly lower your arms to the starting position
– Be sure to squeeze the chest at the top of the movement

( By PureGym )

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