Upper Chest Focus

Chest Shoulders Triceps
45 min Barbell, Dumbbells 4.8 (150+ reviews)

Build a strong, defined upper chest with this targeted workout routine.

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About This Workout

This upper chest focused workout is designed to target the clavicular head of the pectoralis major, helping you build a well-rounded chest. The routine combines compound and isolation exercises to maximize muscle growth and definition.

Workout Details

  • Duration: 45 minutes
  • Equipment: Barbell, Dumbbells
  • Calories Burned: 300-400
  • Difficulty: Intermediate
  • Rest Between Sets: 60-90 seconds
  • Sets per Exercise: 3-4
  • Focus: Upper Chest
  • Frequency: 1-2 times per week

Exercises

Incline Bench Press

1. Incline Bench Press

  • 4 sets x 8-12 reps
  • Rest: 90 seconds
  • Focus on upper chest contraction
Incline Dumbbell Flyes

2. Incline Dumbbell Flyes

  • 3 sets x 12-15 reps
  • Rest: 60 seconds
  • Maintain slight bend in elbows
Cable Crossover

3. Cable Crossover

  • 3 sets x 15-20 reps
  • Rest: 60 seconds
  • Focus on upper chest squeeze
Push-ups

4. Decline Push-ups

  • 3 sets x 12-15 reps
  • Rest: 60 seconds
  • Keep core tight throughout

Workout Tips

  • Warm up properly before starting the workout
  • Focus on form over weight
  • Maintain proper breathing throughout exercises
  • Stay hydrated during the workout
  • Cool down and stretch after completing the workout