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

Check out these 5 forgotten upper chest exercises to force muscle growth without the bench press.

The chest is a large muscle group, but we in the fitness industry tend to divide it into three parts: lower, middle and upper chest. This happens mainly because the muscle fibers are angled differently than the lower, middle and upper ones. To target each part specifically, you should track the muscle fibers and apply progressive overload.

To develop the upper chest, exercises that involve a higher degree of shoulder flexion such as incline bench presses, incline dumbbell presses, and incline flyes may help. These exercises target the upper fibers of the pectoral muscle and can help create a more defined and aesthetically pleasing chest.

But the exercises mentioned above are what everyone does all the time. Not that they’re bad for muscle growth, quite the contrary, but adding variety to your workout is a surefire way to continue to increase your body’s fitness and ensure hypertrophy as long as you follow the basics of progressive overload.

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And if you want something different for your upper chest, you’ve come to the right link. These forgotten upper chest exercises were first shared by Troy Adashun, he is the co-founder of lifestyle fitness company Alpha Lion and has built a massive YouTube following with his gym tips and workouts.

To continue improving your upper chest in both size and strength, scroll down to see what you can do without the need to bench press.

5 forgotten upper chest exercises to force muscle growth

As mentioned above, you won’t need a bench for these exercises. We’re going to help you guys activate that clavicular head, those upper chest muscle fibers because these fibers are extremely difficult to develop, Adashun says.

The exercises are:

  1. Clavicular Dumbbell Lifts 3 sets of 30 seconds under tension
  2. Barbell Incline 3 sets of 6-8 heavy reps
  3. Dumbbell Incline 3 sets of 8-10 reps, drop 30% weight and another 8-10 reps
  4. Dumbbell Floor Pullover and Squeeze Press Superset 3 sets of 8-10 reps
  5. Standing Squeeze Press or Landmine Press 3 sets of 30 seconds under tension

Rest between 45-60 seconds between each set.

If you want to go a little further, Adashun explains that there is one last forgotten upper chest exercise you can add as a finisher:

  • Head Butt Push-Ups 3 sets of as many repetitions as possible

And since these aren’t all that common exercises, your best bet is to watch Adashun do the movements and explain them so you know if you want to incorporate one or more of them into your training sessions.

Watch the video below then.


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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your pecs:

  1. Strengthen your chest muscles: Chest exercises such as bench presses, push-ups, and dumbbell push-ups can help you strengthen your chest muscles. This can improve overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can improve the appearance of your upper body, giving you a more balanced and proportionate physique.
  3. Improved Posture: A strong chest can also help improve posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased Metabolism: Chest exercises can also help increase your metabolism, which can help you burn more calories throughout the day.
  5. Enhanced Athletic Performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, soccer, and rock climbing.

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure you’re targeting all of your chest muscles, as well as other upper body muscles.

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How often you should train your chest depends on several factors such as your fitness goals, general level of fitness, and your training schedule.

In general, it is recommended that you train your chest muscles at least once a week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times a week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

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It is important to note that you should not train your chest muscles on consecutive days as this can lead to overtraining and increase your risk of injury. It’s also important to allow your muscles to rest and recover between workouts, so they have time to repair and grow.

Overall, how often you should train your chest will depend on your individual goals and fitness level, so it’s best to consult a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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