Upper Chest & Front Delt Builder

Overview

The upper chest and front delts create the visual impact of a strong upper body. A flat chest without upper chest development looks incomplete. This program overloads incline pressing and overhead work to build that shelf.

Train upper chest and front delts 3 times per week within a full-body framework.

Schedule

• •Monday: Heavy Incline + Shoulders
• •Wednesday: Full Body
• •Friday: Volume Upper Chest

Monday: Heavy Incline + Shoulders

• •Incline Barbell Press (30 degrees): 4x6 (2min rest)
• •Seated Overhead Press: 4x6 (2min rest)
• •Incline Dumbbell Press (45 degrees): 3x8 (90s rest)
• •Lateral Raise: 3x15 (30s rest)
• •Tricep Dips: 3x8 (60s rest)

Wednesday: Full Body

• •Barbell Back Squat: 4x8 (2min rest)
• •Low Incline Dumbbell Press: 3x10 (60s rest)
• •Barbell Row: 3x10 (60s rest)
• •Arnold Press: 3x10 (60s rest)
• •Romanian Deadlift: 3x10 (90s rest)
• •Front Raise: 2x12 (30s rest)

Friday: Volume Upper Chest

• •Incline Dumbbell Press: 4x10 (75s rest)
• •Incline Cable Flye: 4x12 (45s rest)
• •Landmine Press: 3x10 per side (60s rest)
• •Push-Ups (feet elevated): 3xAMRAP (30s rest)
• •Dumbbell Pullover: 3x12 (45s rest)

Incline Angle Matters

• •30 degrees: best for upper chest, minimal front delt takeover
• •45 degrees: more front delt involvement, still good upper chest
• •Higher than 45: basically a shoulder press, skip it for chest development
• •Low incline dumbbell press is the most underrated chest exercise