Top Exercises for Losing Upper Chest (Under Collarbone) Fat

Discover the best exercises to lose upper chest fat, learn how to combine them effectively, and follow a tailored week-long workout plan for optimal results.
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Push-Up

 

The push-up is a classic bodyweight exercise that effectively targets the upper chest area. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the floor. Push back up to the starting position, ensuring your body remains in a straight line throughout the movement.

Incline Dumbbell Press

 

The incline dumbbell press is excellent for targeting the upper chest. Set an incline bench to a 30-45 degree angle. Lie back and hold a dumbbell in each hand at chest level. Press the dumbbells up until your arms are fully extended, then slowly lower them back down to shoulder height. Focus on squeezing your chest muscles at the top of the movement.

Dumbbell Pullover

 

The dumbbell pullover engages the upper chest and lats. Lie on a bench with only your upper back and shoulders supported, holding a dumbbell with both hands above your chest. Keep your arms slightly bent as you slowly lower the dumbbell in an arc over your head until you feel a stretch in your chest. Bring it back to the starting position and repeat.

Incline Bench Press

 

The incline bench press enhances upper chest development. Adjust the bench to a 30-45 degree incline. Using a barbell, grip slightly wider than shoulder-width, lower the bar slowly to chest level, then push it back up without locking your elbows. Ensure you're focusing on the upper chest throughout the exercise.

Incline Dumbbell Fly

 

This exercise isolates the upper chest. Set the bench to a slight incline, lie back, and hold a dumbbell in each hand above your chest with palms facing each other. Lower the dumbbells in a wide arc until you feel a stretch across your chest, then return to the starting position. Keep a slight bend in your elbows throughout.

Low Cable Crossover

 

Use a cable machine with pulleys set near the floor. Stand between the cables, grabbing the handles with arms extended but elbows slightly bent. Bring the handles upward and across your body in a wide arc until they meet in front of your chest. Focus on squeezing your chest muscles at the top, then slowly return to the starting position.

Diamond Push-Up

 

This variation targets the upper chest and triceps. Start in a push-up position but place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest nearly touches your hands, then push back up, keeping your elbows close to your body.

Reverse Grip Bench Press

 

This exercise shifts the focus slightly towards the upper chest. Lie on a flat bench and hold a barbell with an underhand grip, hands shoulder-width apart. Lower the bar to your chest, then press it back up without locking your elbows. Keep your elbows tucked in close to your body for the duration of the movement.

Landmine Press

 

Secure one end of a barbell into a landmine attachment or the corner of a room. Hold the barbell with one hand at shoulder level and stand staggered with your opposite foot forward. Press the barbell upward in an arc, extending your arm fully, then slowly return it to the start. This movement emphasizes the upper chest and shoulders.

Archer Push-Up

 

The archer push-up is an advanced variation that targets unilateral upper chest muscles. Start in a push-up position with arms wider than shoulder-width apart. Lower your body towards one side, bending that elbow while keeping the opposite arm straight. Push back up and repeat on the other side. Ensure your core remains engaged.

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How to Combine Exercises for Losing Upper Chest (Under Collarbone) Fat

 

Push-Up and Diamond Push-Up

 

  • Start with Push-Ups to warm up your chest muscles. Perform 10-15 standard push-ups to fatigue the chest. Immediately follow with Diamond Push-Ups to emphasize the upper chest and triceps. Aim for 8-10 reps, focusing on maintaining form as you engage the upper chest.

 

Incline Dumbbell Press and Incline Dumbbell Fly

 

  • Combine Incline Dumbbell Press with Incline Dumbbell Fly to optimally target the upper chest. Begin with the Incline Dumbbell Press to engage the chest with heavier weights and compound movements. Follow up with Incline Dumbbell Fly to isolate the upper chest muscles. Perform 3 sets of 8-12 reps for each exercise.

 

Incline Bench Press and Reverse Grip Bench Press

 

  • Mix Incline Bench Press with Reverse Grip Bench Press for diverse upper chest activation. Start with the Incline Bench Press to work primarily on the upper pectorals. Transition to the Reverse Grip Bench Press to engage both the upper and lower chest with increased tricep involvement. Perform 3 sets of 6-10 reps each.

 

Dumbbell Pullover and Landmine Press

 

  • Integrate Dumbbell Pullover with Landmine Press for balanced workout intensity. Execute Dumbbell Pullovers to target the chest and back simultaneously, focusing on the stretch. Follow with Landmine Press for unilateral work and upper chest activation. Aim for 3 sets of 10-12 reps per exercise.

 

Low Cable Crossover and Archer Push-Up

 

  • Combine Low Cable Crossover with Archer Push-Up for a comprehensive upper chest workout. Start with Low Cable Crossovers, utilizing cables to isolate and develop the upper chest. Progress to Archer Push-Ups, targeting each side independently for balanced chest development. Perform each exercise for 3 sets of 8-10 reps.

 

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Best Week Plan for Losing Upper Chest (Under Collarbone) Fat

Day 1: Upper Chest Focus

 

  • Push-Up: 4 sets of 15 reps
  • Incline Dumbbell Press: 3 sets of 12 reps
  • Incline Dumbbell Fly: 3 sets of 12 reps

 

Day 2: Rest and Recovery

 

  • Light Stretching Routine
  • Hydration and Nutrition Focus

 

Day 3: Chest and Back

 

  • Incline Bench Press: 4 sets of 10 reps
  • Dumbbell Pullover: 3 sets of 12 reps
  • Low Cable Crossover: 3 sets of 15 reps

 

Day 4: Active Recovery

 

  • Light Cardio: 30 minutes
  • Foam Rolling: Focus on chest and shoulders

 

Day 5: Power & Strength

 

  • Reverse Grip Bench Press: 4 sets of 8 reps
  • Landmine Press: 3 sets of 10 reps per hand
  • Diamond Push-Up: 3 sets of 12 reps

 

Day 6: Endurance & Core

 

  • Archer Push-Up: 3 sets of 10 reps per side
  • Plank Hold: 3 sets of 1-minute
  • Cardio: 25-minute moderate intensity

 

Day 7: Rest and Mental Wellness

 

  • Mindfulness Meditation: 15 minutes
  • Yoga: 30 minutes focusing on flexibility and breathing

 

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