5 Forgotten Upper Chest Exercises to Force Muscle Growth (No Bench Press)

Building a strong, well-defined upper chest is essential for a balanced, aesthetic physique. However, the go-to exercise for many gym-goers, the bench press, can often lead to plateaus or neglect of the upper portion of the pectoral muscles.

The upper chest, or the clavicular head of the pectoralis major, requires targeted stimulation to develop fully. In this article, we’ll explore five lesser-known upper chest exercises, backed by science, to help you break through plateaus and force muscle growth—without relying on the bench press.

Understanding Upper Chest Anatomy and Muscle Activation

Before diving into the exercises, it’s important to understand why targeting the upper chest is crucial. The pectoralis major has two main regions: the clavicular head (upper chest) and the sternal head (lower chest). Research shows that different chest angles and exercises selectively activate these regions. For the clavicular head, exercises that involve a shoulder flexion angle of around 30 to 45 degrees are most effective .

In a study published in the “Journal of Strength and Conditioning Research,” researchers compared muscle activation in different areas of the chest during incline and flat pressing movements. They found that the clavicular head of the pectoralis major was significantly more engaged during incline exercises . This highlights the importance of selecting the right exercises that focus on this part of the chest.

Let’s take a look at five forgotten exercises that will effectively target the upper chest, helping you achieve muscle growth without the need for a bench press.

1. Incline Cable Flyes

Why It Works:

Incline cable flyes are an excellent alternative to the traditional bench press for targeting the upper chest. The cable’s constant tension allows for greater muscle activation throughout the movement, particularly at the peak contraction when your hands come together at the top of the motion.

How to Perform:

• Set the pulleys on a cable machine to just below shoulder height.
• Stand in the centre of the machine with your feet shoulder-width apart and grasp the handles.
• Step forward slightly, engaging your core, and position your hands in front of your chest with a slight bend in your elbows.
• Slowly bring your arms up and together, focusing on squeezing your upper chest at the top.
• Return to the starting position in a controlled manner.

Science Behind It:

Research has shown that cable exercises provide more continuous tension on the muscle compared to free weights, which tend to lose tension at the top of the movement . This continuous tension is key for muscle growth as it maximises time under tension (TUT), a critical factor in hypertrophy . The incline angle further ensures that the upper chest takes the brunt of the work.

2. Landmine Chest Press

Why It Works:

The landmine chest press is a functional, compound movement that is particularly useful for developing the upper chest. By using a landmine setup, you eliminate the need for a bench, while still pressing at an incline. The angle of the barbell makes it ideal for targeting the clavicular head, and the movement engages stabiliser muscles, which enhances overall strength and coordination.

How to Perform:

• Place one end of a barbell in a landmine attachment or wedge it into a corner.
• Stand facing the barbell with your feet shoulder-width apart and grip the bar with both hands at chest height.
• Press the bar upwards at an angle, focusing on contracting the upper chest as you extend your arms.
• Slowly lower the bar back down to your chest and repeat.

Science Behind It:

A study in the “Journal of Sports Science and Medicine” found that exercises involving unilateral or multi-planar movements, such as the landmine press, are effective for activating both primary and secondary muscles . This movement hits the upper chest while also working the shoulders and core, giving you a more balanced approach to muscle building. Moreover, the landmine press limits shoulder strain compared to traditional overhead or bench presses , making it a safer option for those with shoulder issues.

3. Reverse Grip Dumbbell Press

Why It Works:

This variation of the dumbbell press places more emphasis on the upper chest than the traditional grip. By flipping your grip so that your palms face towards your head, you shift the focus from the lower pectorals to the clavicular head, which often gets neglected with regular pressing motions.

How to Perform:

• Lie flat on a bench or floor with a dumbbell in each hand.
• Instead of gripping the dumbbells with your palms facing your feet, rotate them so that your palms face your head.
• Press the dumbbells upwards, focusing on the contraction in your upper chest.
• Slowly lower the weights back down, keeping your elbows close to your body throughout the movement.

Science Behind It:

According to a study from the “European Journal of Applied Physiology,” grip position significantly alters muscle activation patterns during chest presses . The reverse grip increases activation in the upper chest by changing the angle at which force is applied, reducing the involvement of the lower pectorals and allowing the clavicular head to take on more of the load. Furthermore, the reverse grip press is often easier on the shoulders, as it places less strain on the anterior deltoids .

4. Svend Press

Why It Works:

The Svend press is a unique chest exercise that requires no bench or heavy weights. Instead, it uses isometric contraction to target the upper chest. By holding a weight plate and pressing it in front of your body, the upper chest is activated throughout the entire movement, creating a constant tension that encourages muscle growth.

How to Perform:

• Stand with your feet shoulder-width apart and hold a weight plate between your hands at chest height.
• Squeeze the plate as hard as possible and extend your arms in front of you.
• Slowly bring the plate back to your chest while maintaining the squeeze, and repeat.

Science Behind It:

Isometric contraction, as used in the Svend press, is known to enhance muscle activation and hypertrophy . A study in the “Journal of Applied Physiology” showed that isometric exercises can lead to significant increases in muscle fibre recruitment . The Svend press maximises this effect by keeping the upper chest engaged throughout the movement, creating a burn that forces muscle adaptation.

5. Incline Push-ups

Why It Works:

Incline push-ups are a bodyweight alternative to the bench press that can be done anywhere. By changing the angle of your body, you can effectively target the upper chest without any equipment. This exercise is perfect for those looking to increase volume and endurance while still focusing on muscle growth.

How to Perform:

• Find a sturdy surface, such as a bench, box, or even stairs, that you can place your hands on.
• Get into a push-up position with your hands on the elevated surface and your body in a straight line from head to heels.
• Lower your body towards the surface, keeping your elbows at a 45-degree angle from your torso.
• Push yourself back up to the starting position and repeat.

Science Behind It:

Incline push-ups mimic the same movement pattern as incline presses but with bodyweight, making them highly effective for targeting the upper chest . According to research published in the “Journal of Biomechanics,” varying the angle of push-up exercises can shift emphasis to different parts of the pectorals . Incline push-ups specifically activate the upper portion, making them an excellent addition to your chest workout routine.

Key Takeaways:

These five forgotten upper chest exercises are backed by science to ensure you’re targeting the clavicular head of the pectoralis major. Incorporating these into your routine can help you break through plateaus and build a more balanced, defined chest—without relying on the traditional bench press. Remember, muscle growth requires consistency, progressive overload, and attention to detail, so focus on proper form and gradually increase the intensity of your workouts.

Table: Key Takeaways from Upper Chest Exercises

Exercise	Key Focus	Benefits
Incline Cable Flyes	Constant tension	Increased muscle activation and time under tension
Landmine Chest Press	Functional movement	Engages stabilisers, safer for shoulders
Reverse Grip Dumbbell Press	Targeted upper chest	Greater activation of the clavicular head
Svend Press	Isometric contraction	Continuous upper chest engagement
Incline Push-ups	Bodyweight option	Adjustable for all levels, emphasises upper chest

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References:

1. Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp.222-227.
2. Glass, S. C. & Armstrong, T. (1997). Electromyographical activity of the pectoralis muscle during incline and decline bench presses. Journal of Strength and Conditioning Research, 11(3), pp.163-167.
3. Paoli, A., Marcolin, G., & Petrone, N. (2010). Influence of different bench angles on muscular activation during the bench press exercise. Journal of Strength and Conditioning Research, 24(4), pp.1056-1060.
4. Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyographic analysis of 3 distinct dumbbell chest press variations. Journal of Strength and Conditioning Research, 24(8), pp.2376-2382.
5. Wirth, K., Keiner, M., Hartmann, H., Sander, A., & Mickel, C. (2016). The impact of back squat and leg-press exercises on maximal strength and speed-strength parameters. Journal of Strength and Conditioning Research, 30(4), pp.1205-1215.

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