When it comes to hitting the upper chest, dumbbells can be your best friend. They offer freedom of movement and let you target the muscles with precision. So, let’s break down the key dumbbell exercises every beginner should know to shape the upper chest.
1. Incline dumbbell press – The staple move
If you’re only going to pick one exercise for your upper chest, make it this one. The incline dumbbell press is the bread and butter. By setting the bench to a 30-45 degree angle, you place the tension exactly where you want it—on that upper portion of your pecs.
Why it works:
The incline angle shifts the load away from the middle of the chest and forces your upper pecs to take on more of the work. This is crucial since standard flat bench presses often fail to fully target this area.
How to do it:
- Lie back on an incline bench with dumbbells in each hand.
- Keep your palms facing forward and press the dumbbells up until your arms are fully extended.
- Slowly lower them back down, aiming for a controlled movement.
Pro tip: Don’t flare your elbows too wide. Keep them slightly tucked to protect your shoulders.
2. Incline dumbbell fly – Stretch and squeeze
Once you’ve mastered the press, it’s time to move to the incline dumbbell fly. This exercise is all about stretching those chest fibers and getting a good contraction. It’s less about lifting heavy and more about feeling the muscle work.
Why it works:
Flies focus on the isolation of your chest muscles, stretching the fibers and improving muscle activation. It’s a killer finisher to really tax those upper pecs.
How to do it:
- Start by lying on an incline bench with a dumbbell in each hand, palms facing each other.
- Slowly lower the dumbbells to the side, feeling that deep stretch in your chest.
- Bring the dumbbells back together above your chest, focusing on a controlled squeeze at the top.
Pro tip: Keep a slight bend in your elbows throughout the movement to avoid unnecessary strain on your shoulder joints.
3. Low-to-high dumbbell chest fly – Cable machine mimic
If you’ve ever seen someone using a cable machine for chest flies, this mimics that, but with dumbbells. It’s a fantastic way to target the upper pecs with a sweeping motion that emphasizes the upper chest’s fibers.
Why it works:
The low-to-high motion shifts focus towards the upper chest, working it differently than pressing movements. Plus, it hits smaller stabilizer muscles, which helps with overall balance and strength.
How to do it:
- Hold a dumbbell in each hand at hip level.
- Slowly raise them in a wide arc until they meet above your chest, mimicking a low-to-high fly.
- Slowly lower the dumbbells back down, maintaining control.
Pro tip: Stay mindful of form. This is a movement that can quickly go sloppy if you’re not controlling the weight properly.
4. Dumbbell squeeze press – Maximizing tension
For those who struggle to “feel” their chest muscles working, the squeeze press is your solution. It forces you to focus on chest contraction by pressing the dumbbells together throughout the movement.
Why it works:
By squeezing the dumbbells together, you create extra tension in your upper chest, leading to better activation. Plus, it teaches you how to really feel your chest muscles engaging, which is key for muscle growth.
How to do it:
- Lie back on an incline bench with dumbbells in each hand.
- Hold two dumbbells together directly above your chest, keeping them in contact with each other.
- Press them upwards while maintaining that pressure between the weights.
- Lower them back down, all while keeping a strong squeeze on the dumbbells.
Pro tip: The magic here is in the squeeze. Focus less on the weight and more on keeping constant pressure between the dumbbells.
5. Dumbbell pullover – A classic that’s underrated
This exercise often flies under the radar, but it’s a great addition to your upper chest routine. While it mainly targets the chest, it also hits your lats and core, making it a great overall upper-body builder.
Why it works:
The dumbbell pullover stretches your chest and lats while engaging your upper chest when you bring the weight back over. It’s a nice change from standard pressing and flying movements.
How to do it:
- Lie perpendicular on a flat bench, with only your shoulders supported and your feet firmly on the ground.
- Hold a single dumbbell above your chest with both hands.
- Slowly lower the dumbbell behind your head, feeling a stretch in your chest and lats.
- Bring the dumbbell back up, squeezing your chest at the top.
Pro tip: Keep your core tight throughout the movement to avoid straining your lower back.
Final thoughts
Building a strong upper chest takes consistency and focus. With these dumbbell exercises, you’re well on your way to sculpting that impressive upper chest. Mix them into your routine, and be patient—progress takes time. Start light, focus on form, and gradually increase the weight as you build strength. It’s all about the long game when it comes to gains! If you want to take your physical fitness to the next level, get in touch with our personal trainers in Fayetteville.
