Developed upper pecs are a defining attribute of an aesthetic physique, creating mid-pec line and visual separation. Building full upper pecs can be tricky, though. Based on research and real-world evidence, muscle growth expert Dr. Mike Israetel broke down the best methods to maximize upper pec gains in mid-March 2025.
The upper pecs are technically the collarbone fibers of the pectoralis major. These fibers, distinct from the mid and lower pecs, move the arms up and in. They’re stimulated during all pressing movements but receive the most stimulus via incline variations. (1)
[Related: Training Fasted vs. Fed — Which Makes You Stronger?]
Roadmap to Upper Chest Gains
Core upper-pec training principles:
- Exercise Selection and Angles
- 30-60 degrees optimizes upper pec stimulation.
- Combine angles weekly for varied stimuli.
- Flat and overhead presses hit the upper pecs well but less than incline variations.
- Full Range of Motion
- Deep stretching during eccentrics is paramount to muscle growth.
- Progressive Overload
- Increasing weight and/or reps over time likely yields similar growth results.
- Training Frequency
- Train upper pecs 2-3 times weekly
- Perform incline work at the beginning of workouts
- Volume and Recovery
- Perform at least eight weekly sets and gradually increase to 15-25.
- Deload occasionally to recover and ensure consistent progress.
Training Upper Pecs Enough?
Studies show a dose-response relationship between sets and growth — the more sets, the better, but gains eventually slow. The ceiling is yet to be found. Recovery and goals determine optimal weekly sets. (2)
When I reached the 15-to-25 set range for upper pec work, I saw awesome gains. Gains weren’t great in lower set ranges.
—Dr. Mike Israetel
More sets allow for maintaining and increasing loads while being more time-efficient. (3)
Common Mistakes
Dr. Israetel warns against several training pitfalls that can derail upper pec development:
- Over-focusing on One Angle – Variation matters. Sticking to one incline angle limits overall development.
As long as your pecs are sore the day after, you’re good.
—Dr. Mike Israetel
- Neglecting Flat Presses – While incline work is crucial, eliminating flat bench presses can be counterproductive.
- Overemphasizing the Squeeze – The stretch and eccentric control are likely more important for growth than squeezing at the top of a rep.
- Partial Reps from the Top—A full range of motion is usually more optimal than partial reps, which neglect the stretch.
- Too Much Incline Pressing — Don’t only incline press. Mix up angles for joint health, progression, and avoiding prolonged plateaus.
Sample Upper Pec Routine
Dr. Israetel suggests the following weekly training split:
Chest Day 1 (Monday)
- High Incline Dumbbell Press (60-degree): 2-5 sets
- Flat Dumbbell Press: 2-5 sets
Chest Day 2 (Thursday)
- Low Incline Smith Machine Press: 2-5 sets
- Standing Low-to-High Cable Flyes: 2-5 sets
The key takeaways from Dr. Israetel’s upper chest training guidelines are the importance of balance, individualization, and maintaining hypertrophy principles.
References
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Featured image via Shutterstock/Skydive Erick
