Workout of the week: 30-min upper-chest workout

8th December 2025

30-min upper-chest workout : A man does decline push-ups with feet elevated on a plyo box in the strength area at EVO Fitness, building upper-body power.

ALL LEVELS / upper-chest workout / 30 minutes

Equipment: Incline chest press machine, dumbbells, gym bench & cable station

We often think of training big muscle groups (like legs, back or chest) as if each one worked as a single unit. But inside those larger muscles are smaller, more specific areas that deserve their own attention. Take the chest, for example: it’s made of upper and lower portions, and different exercises target each one differently.

Today, we’re focusing on the upper portion with this upper-chest workout. It includes 4 exercises, each performed for 12 to 15 reps across 3 sets. Take 1 minute to rest between sets and exercises. The full session should take you around 30 minutes to complete.

Incline chest press
Incline dumbbell squeeze press
Low to high cable fly
Decline push-up

Let’s pump your upper chest!

WORKOUT SETUP

4 exercises
12 to 15 reps
3 sets
1 minute rest between sets & exercises
30 minutes
Equipment: Incline chest press machine, dumbbells, gym bench & cable station

WORKOUT EXERCISE LIST

3 sets

1 – INCLINE CHEST PRESS

12 to 15 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Ensure your back stays in contact with the cushion behind you.
Repeat.

2 – INCLINE DUMBBELL SQUEEZE PRESS

12 to 15 reps

Lie back on an incline bench holding a dumbbell in each hand above your chest, palms facing each other.
Press the dumbbells together so they’re touching. Keep that squeeze throughout the movement.
Lower the weights slowly to just above your chest, maintaining tension between them.
Push the dumbbells back up, continuing to press them together at the top.
Focus on control and constant tension across your upper chest.

3 – LOW TO HIGH CABLE FLY

12 to 15 reps

Set both pulleys on a cable crossover machine to the lowest position.
Stand in the centre, holding a handle in each hand with palms facing forward.
With a slight bend in your elbows, draw the cables upward and together in front of your chest in a sweeping arc.
Pause for a second at the top and squeeze your chest.
Slowly return to the starting position, keeping control of the movement throughout.
Repeat.

4 – DECLINE PUSH-UP

12 to 15 reps

Place your feet on a bench, and your hands on the floor slightly wider than shoulder-width apart.
Engage your core and keep your body in a straight line from head to heels.
Lower your chest towards the floor until your elbows are at a 90-degree angle.
Push through your palms to return to the starting position.
Repeat.