You build your upper chest by performing weight-bearing exercises that target the pectoral muscles. Compound exercises such as the bench press and heavy dumbbell press utilize the relevant muscle fibers, causing them to tear. These fibers grow back bigger and stronger with rest and adequate nutrition.
When performing weight-bearing movements to build muscle, selecting the proper weight is crucial. To put on mass, the ability to perform eight to 12 repetitions of the exercise is necessary. For strength-building alone, a range of four to six repetitions is standard. To really build muscle, minimize the rest periods between sets to keep the blood pumping and the muscle fibers engaged.