Though genetics contributes to one’s chest shape, evolving hypertrophy science, and real-world gains often trump perceived biological limitations. What does it take to build balloon-like pecs?
Using the right angles to build a thick upper shelf and center divide. Here are five moves to build a rounder chest:
5 Exercises for Rounder Pecs
- Incline Press
- Dips
- Low-to-High Flyes
- Crossovers
- Push-Ups
For muscle-building purposes, the chest is typically trained in three sections: upper (clavicular head), middle (sternocostal head), and lower (abdominal head). Exercises should be angled according to each head’s fiber direction for optimal development.
Include at least one upper chest exercise in each workout. Upper pecs are a common weak point, but the “upper shelf” aesthetic is crucial to chest roundness.
Incline Press — Upper Bias
Incline presses were confirmed to grow the upper chest better than flat and decline angles. A 30-45 degree angle is typically advised to avoid front delt overactivation. (1)(2)
Hypertrophy educator Ryan Humiston claims his upper chest grew more from a 60-degree incline. Both are likely beneficial, but trying new angles may help grow stubborn muscles. The trick to minimizing front delts at a high incline is retracting the scapula.
Since the upper chest primarily comprises the superior fibers of the sternocostal head, flaring the elbows wide to stretch and then tucking them to press instead of keeping them 45 degrees flared may hit the fibers more precisely during barbell incline presses.
Low to High Flye — Upper Pecs
While incline presses are proven to bias the upper pecs and build the most strength, they may not be the optimal way to target the uppermost collarbone fibers, argued Humiston. The upper clavicular chest fibers are highly active, seemingly more so than the front delts, during arm flexion (lifting the arm forward). (3)
Therefore, performing flyes from a low to high position makes sense for upper chest development. Press using a narrow grip with the elbows tucked for the same effect.
Dips — Lower and Mid Pecs
Dips are unique in that the arms are in a flexion-biased neutral position, akin to a most muscular pose. They’re stable and vary in stretch from other chest builders. For these reasons, Athlean X founder Jeff Cavaliere claimed dips are a better chest, triceps, and front delt exercise than bench pressing.
Stay upright instead of leaning forward when performing a dip. “Lift your sternum as high as you can and pull your shoulders down,” Cavaliere said. Dip until a deep stretch is felt, then imagine flexing as you push-up.
Crossovers — Middle Pecs
During conventional flyes, the hands stop upon touching the chest’s center, not fully contracting the chest. Most experts and data suggest that a full range of motion should be the default technique, though combining full and partial range could offer benefits. (4)
Crossovers adduct the arms cross-body using cables, pec dec [unilaterally], or modified push-ups, which might enhance inner pec thickness and accentuate the middle chest gap.
Minimalist Alternatives
No access to gym equipment? Push-up variations that deeply stretch and load the pecs are key. The stretch causes soreness, and is equally or more important for hypertrophy. (5)(6) Here are a few top-tier variants:
- Deficit push-ups: Push-ups between two objects for more range of motion.
- Pike push-ups: Lift butt, forming an inverted V for enhanced stretch and upper chest bias.
- Zercher push-ups: Shift from left to right with a wide grip for enhanced stretch.
- Bodyweight flyes: Slide hands out and in from push-up position for varied stimulus.
Progress by elevating the feet, and/or wearing a weighted backpack or vest.
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References
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- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
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- Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.
- Wolf M, Androulakis Korakakis P, Piñero A, Mohan AE, Hermann T, Augustin F, Sapuppo M, Lin B, Coleman M, Burke R, Nippard J, Swinton PA, Schoenfeld BJ. Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ. 2025 Feb 12;13:e18904. doi: 10.7717/peerj.18904. PMID: 39959841; PMCID: PMC11829627.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
Featured image via Shutterstock/Alexander Lukatskiy
