Why focus on your upper chest
If your chest workouts feel a bit stale, simple upper chest dumbbell exercises can refresh your routine and help you see progress again. By targeting the upper chest, you build strength near your collarbone and create that lifted, defined look across the top of your chest.
Your upper chest is mostly the clavicular head of the pectoralis major. When you work it directly, you:
- Improve overall upper body strength
- Balance out a chest that feels “bottom heavy” from flat presses
- Support better posture and shoulder stability
Using dumbbells for upper chest training is especially effective because each arm moves independently. This increases muscle activation and helps correct left and right strength imbalances, as highlighted in guides from Born Tough and Endomondo, two fitness resources that emphasize dumbbell work for chest development.
In the sections below, you will find straightforward upper chest dumbbell exercises, form cues, and sample set and rep ideas you can plug into your next workout.
Benefits of upper chest dumbbell exercises
Before you pick up the weights, it helps to know why you are choosing dumbbells over machines or barbells.
Increased muscle activation
When you perform upper chest dumbbell exercises, each side of your body has to stabilize its own weight. This:
- Engages more stabilizer muscles around your shoulders
- Forces your weaker side to work just as hard as your stronger side
- Often leads to better mind-muscle connection and control
According to tips summarized from a Born Tough guide, this independent arm action reduces the chance of one side “taking over” like it sometimes does on barbell incline presses.
Better range of motion
Dumbbells are not fixed to a bar, so you can usually lower them a bit deeper than a barbell. This extra stretch:
- Increases the range of motion at your shoulder
- Helps recruit more upper chest fibers
- Can make each rep feel more challenging even with lighter weight
Research and coaching notes from trainers such as Jeremy Ethier highlight that this wider range of motion is a key reason dumbbell incline presses are considered among the best exercises for upper chest hypertrophy.
Easier to train at home
You do not need a full gym to work your upper chest effectively. With just:
- One adjustable bench, or a sturdy incline surface
- A pair of dumbbells that match your current strength
you can build a complete upper chest workout that fits into a living room or garage.
How to set up your incline correctly
Most upper chest dumbbell exercises rely on an incline bench. The angle you choose matters more than many people realize.
Choose a slight incline
To really hit your upper chest, aim for about 15 to 30 degrees of incline. Insights summarized from a 2020 study and trainer Jeremy Ethier suggest that:
- A low incline targets the clavicular head of your pecs
- Higher inclines shift more work onto your front deltoids
- A moderate angle lets you press heavy without turning the move into a shoulder exercise
If your bench has numbered notches, the second or third notch up from flat usually lands in that 15 to 30 degree range.
Align your arms with your chest fibers
The path your arms follow should match the direction of your chest muscle fibers:
- On the way down, let the dumbbells move slightly forward toward your mid chest
- On the way up, bring them back over your upper chest and shoulders
Ethier recommends keeping your elbows about 45 to 60 degrees away from your body and maintaining vertical forearms stacked directly over your elbows. This helps keep tension on your chest instead of dumping it into your triceps.
Foundational upper chest dumbbell moves
These are your bread and butter upper chest dumbbell exercises. If you master the ones in this section, you already have a solid routine.
Incline dumbbell press
The incline dumbbell press is one of the most reliable ways to target your upper chest. It opens up the angle of tension and mimics real-life pushing patterns.
How to do it
- Set your bench to a slight incline, about 15 to 30 degrees.
- Sit down with a dumbbell resting on each thigh.
- Lie back and use your legs to help lift the dumbbells to chest level.
- Plant your feet, keep a slight arch in your lower back, and pull your shoulder blades together.
- Hold the dumbbells just outside your chest with palms turned slightly in and elbows at about 45 to 60 degrees from your sides.
- Inhale as you lower the weights toward your upper chest in a smooth arc.
- Stop when your elbows are about level with your torso or just below, without overstretching your shoulders.
- Exhale as you press the dumbbells back up over your shoulders, stopping before they touch to keep tension on your chest.
Set and rep idea
- 3 to 4 sets of 8 to 10 reps
Choose a weight that makes the last 2 reps challenging, but does not break your form.
Incline dumbbell fly
Incline dumbbell flyes stretch and contract your upper chest through a wide range of motion. They complement your pressing work and can also help improve upper body mobility.
How to do it
- Set your bench to a slight incline, again about 15 to 30 degrees.
- Lie back with a dumbbell in each hand, arms extended above your shoulders, palms facing each other.
- Keep a slight bend in your elbows that will not change throughout the movement.
- Inhale as you open your arms out to the sides, like you are hugging a large tree.
- Lower until you feel a deep but controlled stretch across your chest, not a sharp pull in your shoulders.
- Exhale as you squeeze your chest to bring the dumbbells back together over your upper chest.
Set and rep idea
- 3 sets of 10 to 12 reps with a lighter weight than your press
Focus more on stretch and squeeze than on loading heavy.
Dumbbell incline pullover
The incline dumbbell pullover is often used as a finishing move to really tax your upper chest and surrounding muscles. Per the Born Tough guide, it helps create a “stone slab” look across the upper chest when used carefully.
How to do it
- Set your bench to about 45 degrees.
- Sit and then lie back with your head and upper back supported.
- Hold one dumbbell with both hands, palms pressed against the inner plate, over your chest.
- Keep a slight bend in your elbows.
- Inhale and slowly lower the dumbbell backward in an arc over and behind your head.
- Stop when you feel a strong stretch in your chest and lats but before your shoulders feel strained.
- Exhale as you pull the dumbbell back up over your chest by driving through your upper arms and squeezing your chest.
Safety tip
- Do not lower too far. Born Tough advises caution here because going excessively deep can increase the risk of muscle tears. A spotter can help if you are working with heavy weight.
Set and rep idea
- 3 sets of 10 to 12 reps with controlled tempo
Simple variations to build strength and size
Once you are comfortable with the basics, you can add a few focused variations that still feel approachable but increase the challenge to your upper chest.
Squeeze press on an incline bench
The squeeze press, done on a 45 degree incline, combines pressing with continuous inward tension. Born Tough highlights this move for developing functional strength and hypertrophy in the upper and middle chest.
How to do it
- Set your bench to about 45 degrees.
- Lie back holding two dumbbells together directly over your upper chest, palms facing in.
- Actively press the dumbbells into each other so you feel your chest engage even before you move.
- Inhale as you lower the dumbbells together down toward your upper chest, maintaining that inward squeeze.
- Exhale as you press them back up while still pushing them toward each other.
This constant tension keeps your chest working the entire time.
Set and rep idea
- 4 sets of 12, 12, 10, and 10 reps, slightly increasing weight if you can maintain form
Upright dumbbell raise for inner upper chest
The upright dumbbell raise targets your inner upper chest and helps define the line where your chest meets your sternum. Born Tough recommends doing this early in your session with lighter weights.
How to do it
- Stand with your feet hip width apart, holding a pair of light dumbbells in front of your thighs, palms facing your body.
- Keep a slight bend in your elbows and your chest lifted.
- Exhale as you raise the dumbbells up and slightly away from your body toward upper chest level.
- Focus on leading with your elbows and feeling your inner upper chest contract.
- Inhale as you slowly lower the dumbbells back to the starting position, taking your time on the way down.
Born Tough suggests slow negative reps here, which means you spend extra time on the lowering phase to increase time under tension.
Set and rep idea
- 4 sets with a rep pattern like 15, 12, 10, 10 using a weight you can control smoothly
Standing dumbbell upward fly
A standing upward fly trains your upper chest from a different angle. It can be a good option if you do not have access to a bench.
How to do it
- Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- Keep a small bend in your elbows and your chest open.
- Exhale as you lift the dumbbells in an arcing motion up and in toward the area just below your collarbones.
- Imagine you are drawing a wide semicircle from your thighs up to your upper chest.
- Inhale as you lower the dumbbells back down, keeping tension rather than letting them swing.
Set and rep idea
- 3 sets of 12 to 15 reps with a light to moderate weight
Technique tips that protect your shoulders
You want your upper chest dumbbell exercises to challenge your muscles, not your joints. A few simple cues can keep your training both effective and safe.
Keep your shoulders back and down
Rounding your shoulders forward at the top of a press, known as protraction, shifts work from your chest to your front delts. Recommendations summarized from Jeremy Ethier suggest you:
- Pinch your shoulder blades together gently before each set
- Keep them pulled down toward your back pockets throughout the movement
- Avoid reaching so far at the top that your shoulders roll forward
This helps your chest stay the primary mover.
Maintain vertical forearms
During presses:
- Check that your wrists are stacked directly over your elbows when you look from the side
- Avoid letting the dumbbells drift inward so your forearms angle in toward your head
Keeping your forearms vertical increases load on your chest and reduces extra strain on your triceps and wrists.
Breathe with the movement
Proper breathing improves stability and power:
- Inhale as you lower the weight under control
- Exhale as you press or fly the weight back up through the hardest portion of the rep
This rhythm also helps you avoid holding your breath, which can spike blood pressure more than necessary.
Use a spotter when needed
If you train heavy on incline presses or pullovers:
- Ask a spotter to help you get into position
- Have them support at your wrists rather than your elbows, as highlighted in Born Tough’s safety notes
This reduces the chance of the dumbbells slipping toward your face or chest if you fatigue suddenly.
Sample upper chest dumbbell workout
You can adjust this template based on your current strength and schedule. It focuses on simple upper chest dumbbell exercises you can do once or twice per week.
- Warm up, 5 to 10 minutes
- Light cardio, arm circles, and band pull-aparts
- Incline dumbbell press
- 3 to 4 sets of 8 to 10 reps
- Squeeze press on incline
- 3 sets of 10 to 12 reps
- Incline dumbbell fly
- 3 sets of 10 to 12 reps
- Upright dumbbell raise
- 3 sets of 12 to 15 reps
- Incline dumbbell pullover
- 2 to 3 sets of 10 to 12 reps as a finisher
Rest 60 to 90 seconds between sets. If you are newer to strength training, start with fewer sets and lighter weights, and focus on smooth, controlled reps.
Putting it all together
You do not need a complicated plan or a room full of machines to build a stronger upper chest. With a bench, a pair of dumbbells, and a handful of focused upper chest dumbbell exercises, you can:
- Target the clavicular head of your pecs
- Improve strength balance between your left and right sides
- Add shape and definition to the top of your chest
Start with one or two of the moves from this guide, such as the incline dumbbell press and incline fly. As your confidence grows, layer in the squeeze press, upright raise, and pullover. A few weeks of consistent practice will go a long way toward improving how your chest looks and feels in every workout.
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