Blow up Your Upper Chest With These Exercises (Science Based)

Summary by Krater

This video examines electromyographic (EMG) data, anatomical leverage, and scientific literature regarding how to optimally target the upper pectoralis major during chest training. It concludes that while incline bench pressing and various close-grip, reverse-grip, or alternative presses can emphasize upper pec activity, evidence across studies is mixed, and trainees can experiment with angles and variations based on subjective feedback.

From the video

Answers: What is the best exercise and incline angle to target the upper chest?

• Upper pec training
• Incline bench press angle
• EMG muscle activation
• Grip width variations in bench press
• Reverse grip bench press
• Landmine press
• Lying svend press
• Shoulder flexion and biomechanics

Exercises

• incline bench press · barbell
• flat barbell bench press · barbell
• feet elevated push-up · bench
• machine chest press · machine
• close grip bench press · barbell
• reverse grip bench press · barbell
• landmine press · barbell
• lying svend press · plate
• lat pulldown with close neutral grip · cable · 3 sets, 8 reps
• bench press · barbell · 3 sets, 8 reps
• leg press · machine · 4 sets, 10 reps
• seated leg curls · machine · 3 sets, 12 reps
• standing calf raises · machine · 3 sets, 12 reps
• curls · barbell
• pullovers on bench · barbell
• romanian deadlifts · barbell
• split squats · dumbbells
• ab rollouts with ab wheel · ab wheel
• behind-the-back curls · barbell
• tricep pushdowns · cable · 3 sets, 10 reps

What it concludes

• Incline bench pressing produces greater upper pec activity compared to flat barbell bench press in 5 out of 7 studies.
• Literature on the optimal incline angle for upper pecs varies, with individual papers suggesting 30 degrees, 44 degrees, or similar activation between 30 and 45 degrees.
• Out of 8 papers comparing close to moderate and wider grip bench pressing, 4 find upper pec activity is better with a closer grip.
• Only 1 out of 2 papers comparing reverse grip bench pressing to normal grip finds enhanced upper pec activity.
• Data comparing 1x shoulder width close grip bench press vs 2x shoulder width 30 degree incline press found no statistically significant difference in upper pec activity.
• Subjective sensations like pump and soreness are not yet validated proxies for actual muscle activation, but can serve as indirect insights.