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The upper chest is an area that many people tend to ignore during training. They tend to have large and thick pectoralis major. Flatbed bench presses are an effective way to train your chest, but if you want to temper a thick, full, rock-solid chest muscle, you must focus on upper chest training. Professional bodybuilder Gunter Schliekamp gave his advice on upper chest training. 
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1. Start from the upper oblique training
If your upper chest muscles are relatively lagging, the best way to compensate is to do the uphill movement. You can use a barbell, a dumbbell, or a Smith machine. The above oblique motion begins so that the maximum weight can be used to stimulate the lower-breast muscle fibers to achieve maximum growth. After the up-slope motion is done, make a flat plate and a downward-sloping motion to become stronger.
2. Try to stay at the bottom for 2-3 seconds while bench press
Think about the deadlift action. In a hard lifting action, it is not necessary to pull up a weight that is completely still on the ground. There is no benefit in the process of elasticity and impulse. This movement is to strengthen the body and strengthen the strength through positive movement. With the Smith machine or squat rack, you can set a safety point, only allow it to have a part of the range of motion, after 2-3 seconds, push the weight back to the top, and when the arm is down, the weight will be fixed. As the body gets stronger, the safety valve is gradually lowered.
3. Use dumbbells
Dumbbells have a completely different tension and range of motion than a barbell. Do not limit yourself to a slope in the training of dumbbells, or train only at an angle.
4. Oblique dumbbell bird
The upward-sloping dumbbell bird is a very good training method. It not only helps to increase the quality of the upper chest muscle, but also perfects the flaws in the muscle. A change can be made, in which the palm still rotates downwards, but the action involves more of the anterior deltoid muscle. With the palm of your hand, this stimulates the chest and upper chest muscles more strongly.
5. Do appropriate stretching exercises after training
This is not an empty talk: stretching exercises after training will definitely promote muscle growth and recovery, and the day after chest training is especially critical. Extending the upper chest muscles (especially when training is inadequate) can create an environment conducive to muscle growth.
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