Top 8 upper chest workout for men- If you are working hard on your chest but your muscles are not growing then you have to change your workout plan. The major problem in chest building is upper chest muscles, with normal exercises it is very hard to build strong upper pecs. Now the question arises how to build upper chest? You need effective exercises that will help you in transforming your upper chest. If you are looking for effective upper body exercises then you are on the right page. Today we have analyzed the Top 8 chest workout for men which will definitely help you in transforming upper chest muscles. Also, we have provided a free PDF of this workout plan in the last of the article. So stay tuned and work hard.
This upper chest workout includes all effective exercises that majorly targets your upper pec muscles. These exercises are consulted by the professionals and will definitely help you to build your upper chest. Work hard on this workout plan and you will get the results. All the best and stay strong.
How To Build Upper Chest Muscles
- Focus on your upper chest- You have to perform only exercises which target your upper chest. This plan consists of upper pec workout which will help you building chest.
- Add up one more chest day- If you are not seeing any result then try to add one more chest day in your exercise routine. Focus on your weak muscles on this day.
- Increase your weights- Keep pushing your limits by increasing weight or sets during exercise. It will also build your strength.
- Don’t stop at failure- While performing exercises go through till failure. Try not to stop and increase your reps during failure.
- Consume nutritional diet- Diet plays a vital role in bodybuilding. Consume your nutritional diet to hit your daily calories.
To Calculate Your Daily Calories
- Improve your posture- On incline bench exercises, make sure that the weight isn’t so heavy that you have to arch your back.
Top 8 Upper Chest Workout
Now let’s get started with our upper chest workout plan. Here is a list of exercises we will cover in this article. Have a look.
- Landmine Chest Press
- Dumbbell Incline Fly
- Cable Crossover (Low to High)
- Incline Dumbbell Bench Press
- Decline Pushups
- Dumbbell Pullover
- Incline Bench Press
- Press up
Here is a brief view of every exercise.
1. Landmine Chest Press
The landmine chest press is an effective chest workout for pec training. It usually focuses on your upper chest muscles. This exercise also increases your strength. Here is a short tutorial for this exercise.
Level- Intermediate
How to do
- Place the weighted bar in the landmine hole. Kneel down and hold one end of the barbell at your chest level.
- Keep your back straight and head forward.
- Now lift the barbell to the top and stretch your upper chest muscles.
- Return to the starting position and repeat.
Complete 3 sets of 12, 10, 8 reps each.
Summary
An effective upper chest exercises that will help you build a strong upper pec.
2. Dumbbell Incline Fly
Another best upper chest workout that helps in muscle building. The dumbbell Incline fly sculpts the perfect shape of your upper chest. Both beginners and professionals can perform this pec workout. Have a look at its tutorial and do this exercise.
Level- Beginner
How to do
- Lie down on an incline bench and grab a pair of dumbbells in your hands.
- Keep your dumbbells at the top of your chest. Stuck your feet on the floor.
- Now slowly lower your dumbbell in an arc away from your body and stretch your chest properly.
- Pause for a second and then return back to the initial position. Repeat.
Complete 3 sets of 12, 10, 8 reps each.
Summary
The dumbbell incline fly is an excellent workout to train your upper chest muscles.
3. Cable Crossover (Low to High)
Crossover exercises are always an effective one for pec training. Cable crossover directly hits your upper chest. If you want to build bigger and bulky pecs then this upper chest exercise will definitely help you. Let’s have a look at its tutorial.
Level- Beginner
How to do
- Set cable extension to the lower level and grab the pulleys in your hands. Keep your arms stretched on the side of your thighs.
- Step your one leg forward and keep your core tight.
- Now pull the handles upwards, crossing in front of your face.
- Feel the squeeze in your chest and return back to the initial position. Repeat the reps.
Complete 2 sets of 10 to 15 reps each.
Summary
Crossover variations are always effective to train your chest muscles. This variation targets your upper chest muscles.
4. Incline Dumbbell Bench Press
Best chest press exercise to train your upper chest muscles. Incline dumbbell bench press is a well-known exercise that completely stretches your upper pecs and helps in muscle building. It is also suggested by professionals. Let’s do this exercise.
Level- Beginner
How to do
- Grab a pair of dumbbells in your hands and lie down in an incline bench.
- Keep the dumbbell at your chest level in such a way that your palms are facing forward.
- Now extend your arms and lift the dumbbells to the top and squeeze your upper chest.
- Pause for a second and slowly return back. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
Summary
Another effective incline bench exercises to train your upper chest. Also increases your muscular strength.
5. Decline Pushups
Pushup variation is an excellent way to build chest muscles. Decline pushup is considered in the best upper chest workout which helps in building stronger and bigger pecs. Add this effective exercise in your chest routine for results. Have a look at how to do this pec workout.
Level- Beginner
How to do
- Lie down on the floor in a pushup position. Raise your legs on the bench to form a decline position.
- Place your hands a little wider than your shoulders.
- Now start performing pushups and feel the burn in your chest muscles.
- Repeat the reps.
Complete 2 sets of 12 to 15 reps each. Take proper rest in between the sets.
Summary
An advanced way of basic pushups. Decline pushups target your upper chest and also increases your endurance and strength.
6. Dumbbell Pullover
To stretch your upper chest muscles properly we have added this effective upper chest workout in the list. The dumbbell pullover strengthens your upper chest muscles and helps in building stronger and shape chest. Go ahead and do this exercise. Here is a tutorial for this exercise.
Level- Intermediate
How to do
- Hold a dumbbell in your hands and lie down on the flat bench. Keep the dumbbell above your chest.
- Keep your core tight and stuck your feet on the floor.
- Slightly bend your arms and now lower down the dumbbell backward.
- Feel the burn in your upper chest. Return back to the starting position.
Complete 3 sets of 12, 10, 8 reps each.
Summary
The dumbbell pullover targets your upper chest muscles. Also strengthens your chest muscles.
7. Incline Bench Press
The bench press is always an effective way to train your chest muscles. The incline bench press focuses on your upper chest muscles. Also, you can follow other variations of this exercise to train your other pectorals. Have a look at the tutorial of this exercise.
Level- Beginner
How to do
- Lie down on an incline bench and hold a bar with a neutral grip. Keep the bar above your chest.
- Now slowly bring the barbell down until it touches your chest.
- Squeeze and return back to the top. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
Summary
The incline bench press is the best upper pec workout. Also helps in building the strength of your chest.
8. Press up
Press up is a variation of pushup exercise which directly focuses on your upper chest muscles. It is a great workout that involves other major muscles. Both beginners and professionals can easily perform this effective upper chest workout. Here is a tutorial for it.
Level- Beginner
How to do
- Lie down in a pushup position. Keep your weight supported on your toes and your whole body straight.
- Now slowly lower down your body until your chest is about to touch the ground and feel the stretch.
- Drive up fastly by completely extending your arms. Repeat the same.
Complete 2 sets of 10 to 15 reps each.
Summary
Press up majorly targets your upper chest muscles. It also hits your shoulder and triceps muscles. Excellent upper chest exercise for beginners.
Top 8 Upper Chest Workout Plan PDF Free Download
Conclusions
In this article, we have explained about the Top 8 upper chest workout for men. It includes all the effective upper chest exercises to build bigger pecs. Also, there is a short tutorial for every pec training exercises. This effective workout will definitely help you in transforming your upper chest muscle with proper strength.
Reference link
Also, have a look at Best Biceps Workout At Home Click Here.