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Upper Chest Exercises
Are you prepared to strengthen and train your upper chest muscles? Within our exercise catalog, you will discover a diverse range of training options to shape and define your upper chest. From incline bench presses to incline dumbbell flies, we provide you with various exercises to engage your upper chest muscles.
Upper Chest Exercises
Do you wish to strengthen and sculpt your upper chest specifically? Within this comprehensive overview, we provide a wealth of effective training exercises to target your upper chest muscles. Whether you opt for incline bench presses, dips, or cable exercises, you will find exercises suitable for everyone to develop an impressive upper chest!
Positive push-ups with slight elevation
The optimistic push-ups with a slight elevation represent a less demanding variation of traditional push-ups, as the range of motion is limited. With precise execution, the lower fibers of the chest muscles are more intensely stimulated.
Easy push-ups for beginners (women's push-ups)
The most straightforward version of push-ups is performed in a kneeling position. This is particularly suitable for beginners and is colloquially referred to as lady push-ups. Often, this variation is chosen to gradually approach classic push-ups.
Incline bench press on the multi press
An additional option to train the upper part of the chest muscles is the inclined bench press on the Smith machine. The Smith machine allows for the training of various muscle groups. In this variation of bench pressing on the Smith machine, the focus is on the upper chest muscles. Strength athletes benefit from the fact that the bar locks in place at the end of the exercise. The safety mechanism of the Smith machine makes this chest exercise suitable for a wide range of athletes.
Dumbbell flyes on the incline bench
The fitness exercise of hovering dumbbells on the incline bench is performed on a bench inclined at an angle between 45 and 60 degrees. This exercise targets the upper fibers of the chest muscles due to the inclined body position. This exercise for strengthening the chest muscles is often found in training plans. Whether you're a beginner, advanced, or professional, everyone equally incorporates this exercise. It is particularly beneficial for athletes who place a high value on comprehensive chest muscle development.
Negative push-ups
Downward-facing push-ups are a chest fitness exercise that is particularly suitable for beginners in strength training. Despite its uncomplicated execution, this exercise is highly effective. The focus is on training the upper part of the chest muscles and the triceps. For beginners, downward-facing push-ups can sometimes be challenging. However, when the feet are elevated, this exercise variation becomes particularly effective for home workouts.
Cable fly from bottom to top
Cable pulls or cable towers are present in most fitness studios. When performing cable flyes from bottom to top, you specifically target the upper chest muscles. This isolation exercise is excellent for strength athletes looking to add variety to their training with cable pulls. The main focus is on the large chest muscle in the clavicle area. Supporting muscles include the entire chest muscle and the deltoid muscle. By maintaining a stable stance, using a neutral grip, and controlling your breathing, you tap into the full potential of this exercise.
Incline bench press on the chest press
In nearly every fitness studio, there is a chest press available that can add variety to your training plan. When working out on the chest press, the main focus is on the major chest muscle. Inclined bench pressing on the chest press is one of many variations. However, it requires that your fitness studio has the appropriate equipment. In particular, inclined bench pressing on the chest press is ideal for beginners, as the machine supports the correct execution of the movement. Due to the inclined motion, the emphasis of the training is primarily on the upper chest. Additionally, the front shoulder muscles benefit from this exercise on the chest press.
Dumbbell incline bench press
Another exercise variation is the incline bench press with dumbbells. Instead of using a barbell, you grab two dumbbells to effectively train your chest muscles. During the dumbbell incline bench press, both the major chest muscle and the triceps are engaged. Additionally, the anterior serratus muscle (musculus serratus anterior) and the front part of the deltoid muscle (musculus deltoideus pars clavicularis) benefit from this exercise. Since not every fitness studio has an incline bench with a barbell, the dumbbell incline bench press is a true classic among upper chest fitness exercises.
Barbell incline bench press
The incline bench press with a barbell is a fitness exercise primarily targeting the major chest muscle (musculus pectoralis major) and the triceps (musculus triceps brachii). It is an extremely effective exercise for the upper chest muscles. The body position and execution of the movement in the barbell incline bench press are easy to understand. Consequently, even beginners can use this exercise for muscle building. Despite the seemingly simple execution, there are various mistakes that athletes should avoid when performing the barbell incline bench press.