Top Ranked Upper Chest Exercises

Upper Chest Exercises Ranked (BEST TO WORST!)

If you are looking to build a bigger upper chest, then you need to incorporate the right exercises into your routine. Not all chest exercises are created equal, and some may not provide the muscle growth and strength you desire. In this article, we will rank the top upper chest exercises from best to worst, taking into account their effectiveness, safety, and equipment requirements.

The Worst:

1. IG Chest Swipe Workouts: These trendy Instagram workouts may look flashy, but they are biomechanically improper and can put strain on your shoulders. Stick to proven exercises for better results.

2. Guillotine Press: This exercise is both dangerous and ineffective. It places excessive strain on your shoulders and does not adequately target the upper chest muscles.

3. Incline Flys/Incline Crucifix Flys: Despite their popularity, these exercises do not provide the desired muscle growth and strength gains for the upper chest. Seek alternatives that are safer and more effective.

The Better:

1. Cavaliere Crossover: This exercise mimics the fiber direction of the upper clavicular fibers of the chest. It may have limited range of motion, but it can still provide results when combined with other exercises.

2. Kneeling Landmine Presses: If you experience shoulder pain during pressing exercises, this is a good alternative. It allows you to work your upper chest without putting strain on your shoulders.

3. Decline Pushups: While this bodyweight exercise is effective for the upper chest, it may not produce top-end strength. Incorporate it into your routine alongside other exercises for optimal results.

Even Better:

1. Upper Chest Pullover: This exercise is actually a great back exercise that targets the upper chest. Its unique movement pattern can help you activate and strengthen your upper chest muscles.

2. UCV Raise: Building on the Cavaliere Crossover, the UCV Raise adds additional range of motion to the exercise, making it even more effective for the upper chest.

3. DB Incline Squeeze Press: This exercise adds adduction stress to the movement, enhancing chest muscle activation. Squeezing the dumbbells together throughout the press further enhances the effectiveness.

The Almost Best:

1. Incline Cable Press: This underrated exercise not only resists the flexion of the arm but also the adduction of the arms at the top, making it a high-tension movement for the chest.

2. Low to High Cable Crossover: This exercise targets the specific fibers of the upper chest due to the orientation of the fibers in this area. It is an excellent exercise for developing upper chest muscles.

3. Underhand DB Bench Press: Studies have shown that the underhand position of the dumbbells can effectively target the upper chest, even more so than some versions of the incline bench press.

The Best:

1. Incline DB Press: The traditional incline bench press performed with dumbbells at a 30-45 degree angle is considered the best exercise for the upper chest. It provides a challenging workout and helps build strength and size.

2. Incline Bench Press: If you have access to a barbell and your strength exceeds what you can achieve with dumbbells, the barbell incline bench press is a great alternative. It offers slightly lower adduction, making it suitable for advanced lifters.

Remember, when incorporating these exercises into your routine, it’s essential to focus on proper form, progressive overload, and overall safety. If you need a complete workout plan and meal plan to target your chest muscles effectively, consider checking out the resources available at athleanx.com.

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