How To Build A Great Upper Chest Workout Routine

upper chest workout

Upper chest workouts are crucial for any man’s fitness routine. It is the part of the body that takes the first hit when a punch is made. The chest is also a large muscle group: very few folks understand that the upper chest actually has three separate parts – upper, middle, and lower chest. This makes it difficult to do an effective upper chest workout because the different parts need to work separately in order to build a functional upper chest.

Using Dumbbells

A woman standing in front of a mirror posing for the camera

An upper chest workout using dumbbells and an incline bench press is a great exercise for the upper chest because of the wide range of motion that is required. The movement calls for the use of both hands for working off of the dumbbells. By using dumbbells you’ll be forced to use a much larger muscle group in order to perform the exercise correctly. This is good because it means that more muscle will be worked and more muscles will get involved in the movement. However, with an incline bench press the movement requires the use of only the lateral (baller) part of the arm, thus making the movement more efficient and effective in building bigger muscles.

There are many other upper chest workouts that may be more appropriate for your goals. Some of the best exercises include push ups and pull-ups because they are low impact exercises that require little motor activity from the user. These types of exercises are ideal for those who are recovering from injury or are just getting started with a weight lifting program. These exercises will toughen the muscles without putting as much stress on the joints as other exercises do. This is perfect for the beginner who may be suffering from a pulled muscle or even bursitis.

Standard Barbell Bench Press

A woman with pink hair looking at the camera

Another great upper chest workout includes the standard barbell bench press where the barbell is held at shoulder width and the elbows are placed shoulder width apart. From this position the arms are allowed to rest and contract for seven seconds. After the seven seconds are up the elbows should be raised and the barbell dropped to the sides. This exercise requires that the elbows be kept locked throughout the movement so it is important to keep the elbows close together at all times.

Many people who are performing the upper chest workout are also performing the following exercises in addition: flat dumbbell press, incline dumbbell press, reverse-grip bench press, wide grip dips, and lateral raise. These exercises must be performed with proper form and concentration in order to be effective. The standard barbell bench press can be easily done by the average person because the barbell does not move much during the movement. The incline dumbbell press and reverse-grip bench press require that the person be in proper form and provide strong support for the lower back.


Another common workout that is included in a basic upper chest workout routine is the single-arm dumbbell fly. With this exercise the dumbbells are held at arms length with both hands on each one. When gripped tightly the arms are rotated 180 degrees and lowered to the side until the shoulders begin to feel a slight stretch. This exercise provides a good workout when using a steady state for the workout because it is harder to add weight when your body is already tired.


When doing heavy weights over the long term this type of exercise is important because it builds a lot of lean mass. A lot of these exercises use sets of twelve to twenty reps which is heavy enough to prompt a significant amount of growth. Another option to consider is to substitute lighter weights in between heavy weights. For instance, instead of using fifty pounds as your working weight you could use fifty to one hundred pounds for sets of twelve to sixteen reps. You could also alternate lower weights with higher weights during the workout. By incorporating these types of changes in between your workouts you can significantly increase the amount of muscle that is built.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter