The Fastest Way to Blow Up Your Upper Chest (4 Science Based Steps)

Embrace the growth.

This is the fastest way to blow up your upper chest, utilising 4 science-based steps to get you there – plus, there is a free workout for you to try at the end of the page. Happy training.

Delving into the realm of chest development is an exploration of muscular intricacies, where the upper chest stands as a pinnacle of sculpted strength. In this pursuit, understanding the anatomy of the chest and employing science-based strategies becomes paramount. Here, we unravel the secrets to blowing up your upper chest, enhancing both strength and aesthetics.

The chest, a canvas of muscular prowess, delineates into three distinctive sections: the upper chest, middle chest, and lower chest. Each segment represents a unique landscape of the pectoral muscles, awaiting targeted sculpting through purposeful exercises.

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  1. Upper Chest Marvel: The Clavicular Realm

The upper chest, nestled near the collarbone, beckons for specialized attention. To accentuate this region, exercises with an inclined angle, such as the incline bench press, take center stage. This strategic inclination applies heightened stress to the upper fibers of the pectoral muscles, fostering a holistic and refined chest development.

  1. Mid-Chamber Brilliance: The Sternal Core

The middle chest, a stalwart in chest aesthetics, finds its essence in exercises like the traditional flat bench press. This compound movement orchestrates a symphony of muscle engagement across the entire pectoral spectrum, fostering overall chest strength and size. It forms the central pillar of a well-defined and robust chest physique.

  1. Lower Chest Symphony: The Abdominal Grace

Descending into the lower chest realm, exercises with a decline angle, such as the decline bench press, come into play. This deliberate decline directs resistance towards the lower chest muscles, contributing to a comprehensive and sculpted chest appearance. Balancing exercises for each chest section becomes the artistic touch, ensuring a harmonious and aesthetically pleasing chest development.

Chest-Muscles-and-Hypertrophy Best Way to do Pushups for a Bigger ChestSource: Depositphotos / CrossFit Inc

But if you really want to focus on your upper chest, you could do worse than following Jeff Nippard’s 4 science-based steps to blow up your game. Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

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The Fastest Way to Blow Up Your Upper Chest (4 Science Based Steps)

Before getting into Nippard’s 4 specific strategies for growing the upper chest as quickly as possible, here are three chest prioritisation principles that you should keep in mind:

  • Hit your chest early in the workout for better performance and more overload (you are strongest and rested at the beginning meaning you can lift more weight)
  • Tally up your current chest sets per week à 12-20 sets per week is optimal; add 1-2 sets per week if you are not there yet, but stay within the 12-20 sets rule
  • Hit chest more frequently – if you do 20 sets of chest training only once a week, you could see better results by doing 10 sets twice a week; same volume, but more frequency usually translates to better muscle stimulation

For those aspiring to transcend chest development, Jeff Nippard, a natural professional bodybuilder and fitness coach, offers a symphony of science-based steps to elevate your upper chest game.

  1. Masterful Bench Press Modification: Sculpting Upper Fibers

Jeff advocates modifying the flat bench press technique to elevate the upper chest. By employing lighter weights for higher reps and experimenting with a closer grip, the upper fibers of the chest receive focused attention, contributing to a well-rounded chest development.

  1. Incline Press Elevation: A Push/Pull/Leg Symphony

Incorporating more incline presses becomes a pivotal step in the upper chest crescendo. Jeff suggests a push/pull/leg routine, strategically infusing incline dumbbell presses into the workout. The utilization of dumbbells adds a nuanced stretch to the muscles, enhancing stimulation and growth.

  1. Non-Traditional Chest Exercises: Expanding the Repertoire

Breaking away from conventional norms, Jeff introduces non-traditional chest exercises. The reverse grip bench press, band press, and banded push-ups emerge as unconventional yet effective tools for maximizing muscle growth. Varying exercise selection, according to Jeff, is key to unlocking the full potential of chest development.

  1. Volume Enrichment with Isolation Moves: Aesthetic Precision

For those seeking the pinnacle of chest aesthetics, Jeff recommends filling in additional volume with isolation moves. Low-to-high cable flyes take the spotlight, ensuring constant tension throughout the movement. This meticulous approach encourages better hypertrophy on the upper chest, adding the final brushstroke to the masterpiece.

Upper Chest Exercises Ranked (BEST TO WORSE)

athlete tests grip for bench press

A Killer Chest Workout Program for Free:

Jeff Nippard crowns his science-based steps with a gift—a killer chest workout program:


  • Bench press – 3 sets of 10-12 reps
  • Low to high cable flyes – 3 sets of 15-20 reps


  • Reverse grip bench press – 2 sets of 10-12 reps
  • Incline dumbbell press – 3 sets of 8-10 reps
  • JC band press or banded push-ups – 3 sets of 20 reps

In the pursuit of upper chest mastery, Jeff Nippard’s science-based steps provide a roadmap—a symphony of strategic modifications and exercises that elevate not just the upper chest but the entire aesthetic panorama of the chest. As you embark on this journey, remember, each lift is a note, and your physique, the melodic masterpiece in the making.

Watch the video below for Nippard’s explanation in full details.

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Strengthening the chest goes beyond the aesthetic appeal of a well-defined physique—it plays a crucial role in enhancing overall physical health and functionality. The chest muscles, particularly the pectoralis major and minor, are integral to various daily activities and functional movements.

A robust chest provides the foundation for upper body strength, enabling individuals to perform everyday tasks with greater ease. Whether it’s lifting, pushing, or pulling, a strong chest contributes to improved posture and stability, reducing the risk of musculoskeletal injuries and promoting a healthier, more active lifestyle.

Moreover, a strengthened chest is instrumental in supporting respiratory function and cardiovascular health. The chest houses the lungs and facilitates the expansion and contraction necessary for efficient breathing. Engaging in chest-strengthening exercises enhances respiratory muscle endurance, leading to improved lung capacity and oxygen intake. This, in turn, positively impacts cardiovascular health by promoting better circulation and heart efficiency.

Regular chest workouts contribute not only to a chiseled physique but also to a resilient and efficient cardiovascular system, crucial for overall well-being.

From a psychological standpoint, building a strong chest can boost self-confidence and mental resilience. A well-developed chest is often associated with physical prowess and strength, leading to improved body image and self-esteem. As individuals witness the tangible results of their chest-strengthening efforts, they are likely to experience a positive shift in their self-perception, fostering a sense of accomplishment and empowerment. This psychological well-being extends beyond the gym, influencing various aspects of life and contributing to a more confident and resilient mindset.

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