The dumbbell incline press is a go-to move for building the upper chest, but it’s not the only effective option. Whether you’re looking to reduce shoulder strain, add variety to your workouts, or train at home with different equipment, incorporating alternative exercises can help you continue making progress. In this article, we’ll explore some of the best alternatives to the dumbbell incline press that effectively target the upper portion of the pectoral muscles.
1. Barbell Incline Bench Press
This classic compound movement is a staple in many upper chest routines.
Benefits:
- Allows heavier lifting for strength development
- Easy to load progressively over time
Tip: Use a bench set at a 30–45° incline and grip the bar slightly wider than shoulder-width to maximize upper chest activation.
2. Incline Machine Chest Press
If free weights are not ideal, an incline machine press can provide similar benefits with more control.
Benefits:
- Excellent for beginners or injury recovery
- Stable, guided motion reduces the need for stabilizers
Tip: Focus on slow, controlled reps to ensure maximum upper chest engagement.
3. Incline Smith Machine Press
This hybrid between free weights and machines combines stability with strength-building potential.
Benefits:
- Fixed bar path helps control form
- Easier to press heavy weights without a spotter
Tip: Keep the bench at a moderate incline and avoid locking out the elbows at the top.
4. Incline Cable Chest Press
Cables provide constant tension throughout the movement — something dumbbells can’t do as effectively.
Benefits:
- Greater time under tension
- Smooth resistance curve throughout the press
Tip: Perform standing or seated and adjust the cable pulleys to chest height or slightly below.
5. Low-to-High Cable Chest Fly
This isolation movement targets the upper pecs with a sweeping motion.
Benefits:
- Focuses solely on the chest without triceps assistance
- Ideal for hypertrophy and definition
Tip: Keep a slight bend in the elbows and bring the handles together at face or chest level.
6. Landmine Incline Chest Press
A barbell inserted into a landmine attachment offers a unique pressing angle and is shoulder-friendly.
Benefits:
- Excellent for functional strength
- Great for individuals with shoulder mobility limitations
Tip: Use a bench or kneel to perform the incline variation, pressing up and forward.
7. Incline Push-Ups
A bodyweight-friendly variation that emphasizes the upper chest when performed correctly.
Benefits:
- No equipment needed
- Great for beginners and home workouts
Tip: Elevate your feet on a platform or bench to increase the incline angle and challenge your upper chest.
8. Guillotine Press (Advanced)
A barbell bench press variation where the bar is lowered toward the neck to place more tension on the upper chest.
Benefits:
- Intense upper chest stimulation
- Great for experienced lifters
Warning: Use light weight and proper form to avoid shoulder strain.
9. Reverse-Grip Incline Press
Using a supinated (palms-up) grip shifts focus to the upper chest and reduces front delt involvement.
Benefits:
- Emphasizes upper pecs
- May be safer on the shoulders for some lifters
Tip: Best performed with a barbell or Smith machine for stability.
10. Incline Dumbbell Fly
An isolation version of the press that stretches and contracts the chest through a wide range of motion.
Benefits:
- Excellent for hypertrophy
- Pairs well with compound pressing movements
Tip: Don’t go too heavy — focus on form and a deep stretch.
Conclusion
While the dumbbell incline press is a powerful tool for upper chest development, it’s not your only option. By incorporating these alternative exercises, you can target the upper pecs from different angles, stimulate new muscle fibers, and break through strength plateaus. Whether you’re using machines, cables, barbells, or bodyweight, variety is key to well-rounded chest growth. Rotate these movements into your routine to keep progressing and avoid training stagnation.