Upper Chest Exercises Ranked (BEST TO WORST!)
If you are looking for chest exercises that help you to build a bigger upper chest, then you are going to want to watch this video. Here, I’m going to break down some of the most popular upper chest exercises that people perform to grow the clavicular head of the pecs. You may be surprised to learn that some of the ones most often done are the ones that really don’t provide the muscle growth and strength you’re after.
As always, it’s important to define what the characteristics of a great upper chest exercise are. First, the exercise must be capable of either driving strength gains or size gains, or ideally both. The strength is going to come from those chest exercises that allow for progressive overload. That said, some smaller isolation chest exercises are going to do a great job of creating hypertrophy and cannot be ignored in the overall ranking.
Above all else, these exercises for upper chest must be safe to perform. What good is an exercise if it isn’t capable of keeping your shoulders healthy while performing it. Lastly, the equipment required to perform the movement is considered. This is not the most important criteria but it does factor in to the overall ranking so that I can make sure as many people as possible can perform these chest exercises.
That said, let’s start breaking down the list.
WORST
– IG chest swipe workouts
– Guillotine Press
– Incline Flys – Incline Crucifix Flys
Whether it’s your favorite IG “trainer” or fancy chest movement they are talking about or simply a continued infatuation with the dumbbell fly despite heavy suggestions to seek an alternative, this group of upper chest exercises are either biomechanically improper or just dangerous to the health of your shoulders.
BETTER
– Cavaliere Crossover
– Kneeling Landmine Presses
– Decline Pushups
In the better chest exercise category we have three exercises for the upper chest that are good. They are not the best but they will provide anyone that does them with results. They just shouldn’t be the only exercises you perform for your upper pecs. The Cavaliere Crossover is limited by the range of motion but closely mimics the fiber direction of the upper clavicular fibers of the chest. The Kneeling Landmine Press gives those with shoulder pressing pains an option that doesn’t hurt. The Decline pushup is a great bodyweight chest exercise but is ultimately limited by it’s inability to produce top end strength.
BETTER STILL
– Upper chest Pullover
– UCV Raise
– DB Incline Squeeze Press
The Upper chest pullover is a great back exercise for the upper chest. That’s right, for the upper chest. It’s understandable that someone lacking a knowledge in anatomy and physiology may overlook the capabilities of this exercise but that is why I’m happy to explain it again in this video. The UCV Raise takes the limitations of the Cavaliere Crossover and helps to add the additional range of motion to make it even better. The DB Incline Press with a squeeze adds some adduction stress to the movement for better chest muscle activation.
ALMOST BEST
– Incline Cable Press
– Low to High Cable Crossover
– Underhand DB Bench Press
The incline cable press is probably the most slept on chest exercise. It resists not only the flexion of the arm but the adduction of the arms at the top making it one of the highest tension chest movements you can perform. The Low to High Cable Crossover is an amazing movement for targeting the specific fibers of the upper chest due to the orientation of the fibers in this head of the chest. The underhand bench press has been shown to hit the upper chest 30 percent more effectively than some versions of the incline bench press.
BEST
– Incline DB Press
– Incline Bench Press
That said, the awkwardness of the underhand position of the dumbbells still makes the traditional incline bench press performed from a 30-45 degree angle to be the best exercise for the upper chest. If your strength exceeds that which you have access to in dumbbells, then you should switch to the barbell incline bench press instead. The slightly lower adduction is enough to keep the dumbbells at the top if the strength still allows them to be a challenge.
If you’re looking for a complete workout plan and meal plan that will help you to build a ripped, athletic chest be sure to head to athleanx.com via the link below. Use the program selector to find the plan that matches your current goals and start building high performance muscle starting today.
If you’re looking for a ranking of all the best chest exercises as well as complete chest workouts or a perfect chest workout, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published.
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While building your upper chest will give you fuller looking pecs; if you want DEFINED pecs, you'll need to check out the lower chest solution right here => https://youtu.be/wMmy2MlH55U
Luv it!
Why just 3-6reps on the DB-press?
(WORST TO BEST)
Shave bro
Is it possible to a best to worst video for lower chest? I couldn't find it in the channel.
His arms are shaking so much!
Patiently waiting for Quad and Calve ranked exercise videos
This series worst to best is great thank you very much.
I dont like your video only because you are trying shiw onky your face insted you show some demos and same time expalin will be benificial
Awesome content as always 👌 👏 What would be the best angle for the bench to hit the upper chest on Db/BB incline press? 30°?
Dumbbell incline press for the win again!
Could another chest video like this focusing on the worst to best exercises for the lower chest?
I experience middle chest pain trying to build upper chest
But then I stopped.
Not watching another Jeff video was KILLING my gains, so I watched this video.
The best workout 💪 video i have ever seen.
Jesse looks like a biblical superhero
Спасибо за за вашу работу
Did the DnD butler wear USA socks and army shorts? 😀
awesome video, also smart using the workout footage from hugh jackman’s prep for x2 🦾
Nice work Jeff💪🔥
3:23
That's why it's named "GUILLOTINE" Press.. 😈😵
This is the only channel I watch. the rest are junk.
I love these kind of videos(worst to best)💯
What about ring push ups
UC-IBBP
Here is my awesome fix for cable presses. I use extension chains so that I can just sit down on the bench, grab the handles under no tension, and begin my push with immediate tension and full range of motion. There is no awkwardness getting into position. I can go as heavy as I want with a natural safety stop.
Please pin this at the top as I think it is very useful and much safer for anyone.
Strangely my chest strength and size blew up when I switched to the incline dumbbell flye
Would love if you could tell us all the time. When there is something with Degrees on. And Tell us what Degree its set on. In all the (Best to Worst) Vidoes
Use the smith machine for incline bench and keep it as close to your chin as possible without touching it. Drop it down to the top of your collar bone and then push up. Right after that set, head to the chest fly machine but focus on one peck at a time. Turn your body towards the peck you’re working until you can feel the best activation of the muscle. Don’t know if he said anything about this but if not, here you go
I'd rather eat laxatives till I die from poopy than do bench press, its so boring, glad there are alternatives.
5:40
what you think about smith incline press
Hey Jeff any thoughts on the Sven press? I absolutely love doing this one between sets for extra burn
Weighted dips?
This guy’s physique hasn’t changed in years. He’s the same size. No size. Just super skinny.
The best ones are the old ones which is proven to work year after year. Cheers, thanks for the video.
If you rank something 'best to worst' best is supposed to come first
Disagree. Guillotine press might be looking dangerous but if done right, can't think of an exercise who did more for my upperchest then any other exercise. To each his own.
Please make a translation into indonesian
relevant with own equip > worst categories
4:44 decline pushup
6:05 cavaliere crossovers
7:00 UCV raise
7:42 DB incline squezze prest
8:40 DB uppcherst pullover
9:32 underhand bench press
12:48 DB incline bench press
Hi, great knowledge, can you show how to workout lavator scapula correctly
Have you considered a deadlift variation video? I love this series!
Great Video Jeff, many thanks