The incline chest press places emphasis on your upper chest.
Build size in your chest muscles by consistently participating in high-volume weight-training workouts. At the end of every workout, you want your pectoralis major, which is the major muscle in your chest, to be thoroughly overloaded and exhausted. This overloading breaks down and damages your chest muscles, which in turn stimulates their growth.
Training for Size
According to the American Council on Exercise, instead of selecting exercises that isolate the chest, choose from compound exercises to promote muscle building. Compound exercises, such as bench presses, pushups and incline chest presses, require movement around multiple joints. Chest flyes, while they work your chest, are considered an isolation exercise and thus aren't as effective for increasing muscle size. Do two chest workouts per week and complete three to five sets of eight to 20 repetitions of each compound exercise. To help promote the release of muscle-building hormones, rest just 30 to 90 seconds in between sets.
Bench presses are performed on a flat bench and with a weighted barbell. Lie on your back on the bench and place your feet firmly on the floor. Reach up and grip the bar so that your hands are positioned wider than your shoulders with your palms facing forward. Dismount the bar from the rack and hold it over your chest with your arms extended. Lower the bar to your chest line and then extend your arms to push it back up to the starting position. Have a friend or workout partner stand at the head of the bench and act as a spotter in case you lose control of the bar.
Pushups utilize your own body weight for resistance, so instead of completing eight to 20 reps, complete as many as you can before hitting muscle failure during each set. Place your hands on the floor so that they're wider than your shoulders with your fingers pointed forward. Rise up onto your hands and toes, creating a straight line through your torso and legs. Bend your elbows to lower your body towards the floor, continuing until your elbows bend to 90 degrees, and then extend them again to return to the starting position. To emphasize your upper chest, set your feet atop an elevated surface like a step or bench.
Incline Chest Presses
Incline chest presses place more stress on your upper chest. The exercise is similar to the bench press, but it's done with a reclined back on an incline bench. Set the bench to 45 degrees. Use the same grip as during the bench press. Lower the bar to your upper chest and then press it back up overhead. You can also do the exercise with a pair of dumbbells, which makes each limb work independently of the other.