5 Best CrossFit Chest Workout to Train Your Upper Body

The dumbbell incline bench press addresses muscle imbalances and focuses on the upper chest muscles, which are often overlooked in most chest workouts.

Having trained numerous athletes, I advocate the incline dumbbell press for targeting the often-neglected upper chest muscles.

Follow these steps to perform an incline dumbbell bench press: 

1. Adjust the bench to a 30–45 degree angle and sit with dumbbells resting on your thighs.
2. Bring the dumbbells up to shoulder level with elbows bent.
3. Press the dumbbells up while exhaling, keeping your wrists straight.
4. Lower the dumbbells back to chest level while inhaling, with elbows at a 45-degree angle to your torso.

3. Push-Ups

Push-ups are a great exercise to build strength, targeting the pectorals, triceps, shoulders, and core.

They require no equipment and can be done anywhere with good form.

In my sessions, I emphasize push-ups for their versatility in strengthening not just the chest but also triceps and shoulders.

Here’s how to perform push-ups:

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs so your body is lifted off the ground.
3. Keeping your back straight, lower your body down until your chest is close to the ground.
4. Pause for a second, then push yourself back up to the starting position.

Weighted dips are a challenging variation of chest dips that improve strength for exercises like bench presses by working opposing muscle groups simultaneously.

I've seen significant strength improvements in my clients when incorporating weighted dips into their routines.

To perform this chest exercise, follow these steps: 

1. Put on the dip belt, loop it through the carabiner, and attach the weight plate.
2. Stand facing outward on the dip bar, and hold onto the bars with straight arms and locked elbows.
3. Inhale as you lower your body and flare your elbows to the side.
4. Exhale and push yourself back up to the starting position.

Related Article: Best Weighted Dip Belts

5. Decline Dumbbell Flyes

The decline dumbbell chest fly offers a unique challenge to the lower chest and defines the pecs by focusing on adduction.

The position also improves posture and helps alleviate lower back pain.

My personal coaching experience has shown that decline dumbbell flyes effectively sculpt and define the lower chest.

To perform a decline dumbbell fly:

1. Secure your legs at the end of the decline bench, and lie down with a dumbbell on each hand.
2. Move the dumbbells in front of you at shoulder width, palms facing each other, and arms perpendicular to the floor.
3. Lower your arms out at both sides in a wide arc until you feel a stretch on your chest while keeping your arms stationary.
4. Return your arms to the starting position as you squeeze your chest muscles and breathe out.

If performed safely, CrossFit improves cardiovascular endurance, strength, flexibility, and balance, according to the Sport Sciences for Health [2].

Drawing from my coaching experience, here are a few tips to keep yourself safe while doing CrossFit chest exercises:

• Choose a reputable box and coach who prioritizes proper form and safety and doesn't push you beyond your limits.
• Focus on maintaining good form by listening to feedback, training with a mirror, and avoiding ego lifting.
• Pay attention to your body and avoid pushing through sharp pain or discomfort.

To prevent injuries during intense chest workouts, it's crucial to follow proper warm-up routines, maintain correct form, progressively increase weights, and include rest days for optimal muscle recovery.