Many exercises target the chest, but most place more emphasis on the lower and middle chest. In this article, we will be taking a look at upper chest dumbbell exercises that you can insert into your training program.
This article has nine upper chest exercises you can do with just a pair of dumbbells. As the pectoral muscles are made up of upper, middle, and lower parts, it is very difficult to isolate the upper chest fully.
Instead, we have chosen exercises that place more emphasis on the upper chest while still working the middle and lower parts.
1. Flat Dumbbell Bench Press
The flat dumbbell bench press places equal emphasis across the upper, middle, and lower pectoral. However, few chest exercises work the upper chest more. Because of the advantageous position, you are able to lift more weight and therefore work the upper chest harder.
How to Perform
- Lie on a flat bench with a dumbbell in each hand. Your arms should be raised in the air with your elbows slightly bent and the dumbbells touching each other directly above your inner chest.
- Push your chest out and pull your shoulder blades together. Take a deep breath and then lower the dumbbells down to chest height.
- You want your elbows to be at a 45-degree angle to your sides as you do this, not 90 degrees. The dumbbells should travel down in an arc so that they finish on either side of your chest.
- Pause, and then drive the dumbbells back up to the starting position, bringing them closer together as you do so.
Pro Tip: Pull your feet backward so that you feel a tightness in your quadriceps (thighs). This will help you to lift more weight and give you better control throughout.
2. Incline Dumbbell Bench Press
The incline version of the flat dumbbell bench press (above) places more emphasis on the upper chest and is the quintessential upper pectoral exercise. This makes it harder to perform, and you should lower the weight you use.
How to Perform
- Set an exercise bench to a 45-degree angle. Lie on the bench with a dumbbell in each hand.
- Your arms should be raised in the air with your elbows slightly bent and the dumbbells touching each other directly above your inner chest and shoulders.
- Push your chest out and pull your shoulder blades together. Take a deep breath and then lower the dumbbells down to chest height.
- You want your elbows to be at a 45-degree angle to your sides as you do this, not 90 degrees. The dumbbells should travel down in an arc so that they finish on either side of your chest.
- Pause, and then drive the dumbbells back up to the starting position, bringing them closer together as you do so.
Pro Tip: A common mistake is to set the incline too high, turning this into more of a shoulder press than an upper chest exercise. Stick to a 45-degree angle on the bench.
3. Incline Dumbbell Alternating Bench Press
This exercise is identical to the previous exercise, except that instead of pressing both weights simultaneously, you press one arm followed by the other.
This places a lot more stress on your muscles as it requires a lot of effort to stay balanced. Therefore, the incline dumbbell alternating bench press is not recommended for new gym goers.
How to Perform
- Set an exercise bench to a 45-degree angle. Lie on the bench with a dumbbell in each hand.
- Your arms should be raised in the air with your elbows slightly bent and the dumbbells touching each other directly above your inner chest and shoulders.
- Push your chest out and pull your shoulder blades together. Take a deep breath and then lower one dumbbell down to chest height.
- Pause, and then drive the dumbbell back up to the starting position.
- Pause, and then repeat with the opposite arm to complete one repetition.
Pro Tip: Focus on keeping your upper back flat on the bench. Your body will subconsciously try to lift your shoulder up while performing a single-arm press. Squeeze your abs tight, and lower the weight if you can’t keep your back still.
4. Decline Dumbbell Bench Press
For many years, it was thought that the decline bench press only worked the lower chest and neglected the upper chest completely. However, studies have shown that the decline dumbbell bench press works the upper and lower chest equally.
How to Perform
- Lie back on a decline bench with a dumbbell in each hand. Your arms should be raised in the air with your elbows slightly bent and the dumbbells touching each other.
- Push your chest out and pull your shoulders back. Take a deep breath, and lower the dumbbells down and out so that they end up on either side of your chest.
- Pause, and then drive the dumbbells upwards and together so that they finish directly above your chest. Keep your elbows slightly bent rather than fully straightening your arms.
5. Flat Dumbbell Fly
The flat dumbbell fly is an excellent chest exercise and ideal for beginners and experienced lifters. Flyes work best when performed for high reps; 10, 15, and 20+ reps of flyes will deliver superb results. Keep the weight low and ensure that you are using a full range of motion.
How to Perform
- Lie on a flat bench with a set of light dumbbells raised above your chest with slightly bent arms.
- Push your chest out and pull your shoulders back, then keeping your arms stiff, pull them apart as if you are spreading your wings.
- Pause when your arms are almost parallel to the floor below, then pull them together like you are performing a large clap. Keep that slight bend in your arms throughout.
Read more: Top 5 Dumbbell Chest Fly Alternatives That Work
6. Incline Dumbbell Fly
The incline dumbbell fly places more emphasis on your upper chest than the flat version and also places some emphasis on your shoulders.
How to Perform
- Lie on a bench set to a 45-degree angle. Place a set of light dumbbells raised above your chest with arms that are slightly bent.
- Push your chest out and pull your shoulders back, then keeping your arms stiff, pull them apart as if you are spreading your wings.
- Pause when your arms are almost parallel to the floor below, then pull them together like you are performing a large clap. Keep that slight bend in your arms throughout.
7. Dumbbell Telle Fly
The telle fly is a hybrid version of a close-grip bench press and a flat dumbbell fly. It allows you to use a heavier weight and is great for eccentric training.
How to Perform
- Lie on a flat bench with a set of dumbbells raised above your chest with arms that are slightly bent.
- Push your chest out and pull your shoulder blades together. Keeping your arms stiff, pull them apart as if you are spreading your wings.
- Once your arms are parallel to the ground, pause, tuck your elbows into your sides, then drive the dumbbells up in the air with your hands in a neutral position (palms facing inwards).
8. Dumbbell Pullover
The dumbbell pullover works the chest and the back simultaneously, making it a great choice for anyone trying to train their upper body.
How to Perform
- Rest your upper back along the side of a bench so that both shoulders are touching the bench. Keep your feet flat on the ground, and hold a dumbbell in both hands using a diamond grip.
- Push your hips upwards and squeeze your glutes so your body is nice and flat rather than sagging at the waist.
- Keep your arms slightly bent, and bring the dumbbell back over your head until your arms are parallel with the floor behind you.
- Pause, and then drive the dumbbell forwards and up until it returns to its starting position above your chest.
Pro Tip: If you are a beginner, you may find it too hard to maintain a flat back. If this is the case, then lie on the bench normally, but shift up so that your head is hanging off the end.
9. Dumbbell Standing Low-Fly
The dumbbell standing low-fly is a decent alternative to the cable fly. Great if your gym is packed and there is a cluster of people surrounding the cable machine.
How to Perform
- Stand upright with your chest pushed out and shoulders pulled back. Hold a dumbbell in each hand by your sides.
- Take a deep breath and then bring your arms up, rotating your hands to finish the movement with your palms facing upwards and your arms at almost 90 degrees from your body.
- Pause, and then slowly lower the weights, rotating your hands so that you finish with the weights held by your sides.
Pro Tip: You want to slow the lowering part of this movement. You will be tempted to almost drop your arms, but it is better to control this part. It will work your chest and shoulders so much more.
Final Thoughts on Upper Chest Dumbbell Exercises
As you can see, many exercises that target the upper chest will also target the middle and lower portion of your chest, alongside your triceps and shoulders. It is all about the emphasis you place on the upper chest compared to other muscles.
Any exercise at an incline, bench pressing and flyes, for example, should be performed with a higher number of reps and a lighter weight.
When adding dumbbell exercises for upper pecs into your training routine, it is best to perform them after regular chest exercises (flat bench, dips, push-ups, etc.). You may also find better results when you train your shoulders on a different day than your upper chest.
This isn’t an issue if you follow a traditional bodybuilder split (chest day, back day, leg day, etc.). However, if you train following an upper/lower split or a push/pull split, you may want to separate shoulder exercises and upper chest exercises.
