Incline dumbbell press
Incline barbell press
Low-to-high cable fly
Incline machine press
Reverse-grip bench press
Feet-elevated push-ups
Smith machine incline press
Use a 15–30 degree bench angle
Train upper chest 2–3 times per week
Start workouts with upper chest exercises
Use progressive overload
Use full range of motion
Control the lowering phase
Pause briefly at the bottom
Keep shoulders retracted and depressed
Keep elbows slightly tucked
Focus on bringing the arms upward and inward
Use moderate to heavy loads
Perform 8–12 reps for presses
Perform 12–20 reps for fly movements
Include 10–20 hard sets per week
Eat enough protein
Maintain a slight calorie surplus if gaining muscle
Recover with adequate sleep
Avoid excessive flat bench volume
Track strength and chest development