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

No bench, no problem!

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

The chest is one big muscle group, but we people in the fitness industry tend to divide it into three parts: lower, middle, and upper chest. That happens mainly because the muscle fibres are angled differently from lower, mid and upper. To target each part specifically, you should follow the muscle fibres and apply progressive overload.

To develop the upper chest, exercises that involve a higher degree of shoulder flexion such as incline bench press, incline dumbbell press, and incline flyes can be helpful. These exercises target the upper fibres of the chest muscle and can help to create a more defined and aesthetically pleasing chest.

But the exercises mentioned above are what everyone does all the time. Not that they are bad for muscle growth – on the contrary – but adding variety to one’s workout is a sure way to keep increasing your body’s fitness and ensure hypertrophy as long as you follow progressive overload basics.

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

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

5 Forgotten Upper Chest Exercises to Force Muscle Growth

As mentioned before, you won’t be needing a bench for these exercises. “We’re going to help you guys activate that clavicular head, those upper chest muscle fibres because these fibres are extremely tough to develop,” Adashun says.

The exercises are:

  1. Clavicular Dumbbell Raises – 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% of the 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 bit further, Adashun explains there is one last forgotten upper chest exercise you can add as a finisher:

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

And since these are not-so-common exercises, your best bet is to see Adashun doing the movements and explaining them so you know if you want to incorporate one or more into your training sessions.

See 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 chest:

  1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
  3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
  5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, 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 that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

Source: Anya Juárez Tenorio on Pexels

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The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per 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 per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

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

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

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