Skip the Bench Press: These Forgotten Upper Chest Exercises Ignite Serious Growth

When it comes to building an impressive chest, most lifters go straight for the bench press. Flat bench, incline bench, dumbbells, barbells—it’s the go-to move. But what if we told you the bench press isn’t the king of upper chest development? In fact, if your upper pecs are lagging, it might be time to ditch the bench and try something smarter.

Let’s break the mold. There are forgotten upper chest exercises that not only isolate this often-underdeveloped area but do it more effectively. And the best part? They’re not overused, which means your muscles aren’t adapted to them—hello, new growth stimulus.

Whether you’re a seasoned lifter or someone frustrated with a flat upper chest, these movements can reignite your gains. Here’s how to build a more complete, balanced, and powerful chest—without ever touching a bench press.

Why the Bench Press Isn’t the Best for Upper Chest Growth

Shirtless African American man performing kettlebell push-ups in the gym. | Skip the Bench Press: These Forgotten Upper Chest Exercises Ignite Serious Growth

Don’t get us wrong—the bench press builds strength. But the standard flat bench heavily recruits the mid and lower pecs, shoulders, and triceps. That means your upper chest (the clavicular head of the pectoralis major) doesn’t get the focused stimulation it needs.

Plus, when you’re always benching, your body adapts. You stop growing. Swapping in different angles and movement patterns is key to forcing new growth. That’s where these forgotten exercises come in—they fire up the upper chest through unique tension, angles, and isolation.

5 Forgotten Upper Chest Exercises That Trigger New Muscle Growth

1. Incline Cable Flyes: Constant Tension at the Perfect Angle

Unlike dumbbells, cables offer constant resistance throughout the range of motion. When performed on an incline bench or with a high-to-low cable angle, this fly variation hits the upper chest hard without involving your front delts too much. Slow, controlled reps with a good squeeze at the top are the secret here.

2. Landmine Chest Press: Functional and Focused

This one’s underrated. The landmine press activates the upper pecs in a pushing motion that mimics an incline press—but with less joint strain. The arc of the landmine helps target the clavicular fibers while offering a shoulder-friendly movement path. You can do it single-arm or bilateral for even more versatility.

3. Reverse Grip Dumbbell Press: A Small Tweak with Big Impact

By simply flipping your grip (palms facing you), this variation shifts the focus away from your front delts and mid-pecs and places it squarely on the upper chest. You can do this on a flat bench or a slight incline. Keep the range tight and the reps controlled for maximum upper pec engagement.

4. Guillotine Press: Old-School Move, Insane Upper Chest Activation

This is a lift from the golden era of bodybuilding. Lower the barbell toward your neck (not your chest) while keeping your elbows flared. This risky-looking move lights up the upper pecs like nothing else. Use lighter weight and strict form. This isn’t a “ego lift” movement—it’s about precision.

5. Incline Push-Up on Handles: Bodyweight Burnout That Hits High

Think push-ups can’t build your upper chest? Think again. Elevating your hands on parallettes or handles and positioning your body at an incline makes this a killer upper chest move. It’s especially great as a finisher at the end of a chest day to get one last burn.

How to Program These Moves for Maximum Gains

You don’t need to throw all five exercises into every workout. In fact, overloading your routine can backfire. Instead:

Choose 2–3 upper chest-focused moves per push or chest day.
Cycle through them weekly to keep things fresh and effective.
Focus on slow eccentrics and full range of motion.
Prioritize these lifts early in your workout while you’re fresh.
Pair them with mid and lower chest work for full development.

Pro tip: Instead of maxing out the weight, aim for control and contraction. Your upper chest needs focused activation, not brute force.

Benefits of Skipping the Bench (At Least Sometimes)

Lifters cling to the bench like it’s sacred—but stepping away can pay off big. Here’s what you gain by switching it up:

Better muscle balance: Target neglected muscle fibers directly.
Improved joint health: Many of these exercises are easier on shoulders and elbows.
More muscle confusion: Avoid plateaus by constantly challenging the body.
Increased mind-muscle connection: Isolation moves force you to feel the pecs working.

When the goal is hypertrophy, it’s not about how much you lift—it’s about how hard the muscle works. And trust us, your upper chest has probably been coasting for a while.

Final Thoughts

Yes, you can grow your upper chest without the bench press. In fact, you might grow faster by skipping it altogether. These forgotten exercises zero in on the upper pecs in ways the bench just can’t. They offer better angles, more isolation, and in many cases, safer mechanics.

Try them. Rotate them in. Track your progress. And get ready for that upper chest shelf that makes T-shirts tighter and shoulders pop. If your chest routine hasn’t been giving you the results you want, maybe it’s time to stop pressing rewind—and start pressing smart.