The Best Alternatives to the Incline Bench Press: Build an Upper Chest Without a Bench

Developing your upper chest doesn't have to rely solely on the incline bench press. Whether you're training at home with limited equipment or simply want to switch up your routine, there are effective alternatives that mimic the movement pattern and muscle activation of the incline press. These exercises can keep your workouts fresh, challenge your muscles in new ways, and help you avoid plateaus.

Why Find an Alternative?

The incline bench press targets the clavicular head of the pectoralis major—commonly referred to as the upper chest. It also recruits the anterior deltoids and triceps. But not everyone has access to an adjustable bench or prefers barbell pressing. Alternatives can offer similar benefits with more versatility, less strain on joints, or better equipment availability.

Top Dumbbell Alternatives

1. Incline Push-Up (Feet-Elevated Push-Up)
   This bodyweight move replicates the pressing angle of the incline bench. Elevating your feet places more stress on the upper chest and shoulders. It’s a great home-friendly option that requires no weights.

2. Incline Dumbbell Floor Press
   If you have dumbbells but no bench, set your upper back against an elevated surface like a stack of mats or a yoga block. Press the dumbbells on a slight incline, targeting the same region as the classic incline press.

3. Z Press
   Sitting on the floor with legs extended, the Z press forces a strict shoulder and upper chest press without lower body momentum. Using dumbbells or a barbell, it reinforces core engagement and shoulder stability.

4. Landmine Chest Press (Low to High)
   Set a barbell in a landmine attachment or corner, and press the bar upward and forward at a 45-degree angle. This mimics the incline path while reducing stress on the shoulder joint.

Cable and Machine-Based Options

1. Low to High Cable Chest Fly
   Set the pulleys low and bring the handles upward and together in a fly motion. This isolates the upper chest and provides constant tension throughout the movement.

2. Incline Chest Press Machine
   When a bench isn’t available or desired, machines with fixed angles can replicate the incline pressing motion while offering more control and support.

3. Incline Smith Machine Press (or Its Alternatives)
   The Smith machine allows safer solo training and more predictable movement paths. If it’s not available, using a barbell in a landmine or overhead dumbbell press can substitute.

Barbell-Based Substitutes

1. Standing Overhead Press (OHP)
   While primarily a shoulder move, the OHP trains the upper chest indirectly and builds pressing strength across the upper body.

2. Close-Grip Barbell Bench Press at Low Incline
   Using blocks or plates under a flat bench can simulate a low-incline press. The close grip shifts focus slightly upward toward the clavicular pec fibers.

3. Reverse-Grip Bench Press
   Performed on a flat bench, this variation shifts emphasis to the upper chest by altering the angle of elbow travel. It may feel awkward at first but delivers solid upper pec activation.

At-Home Chest Training Without a Bench

If you're training without a bench or machines, focus on bodyweight and resistance band variations:

• Resistance Band Low-to-High Presses

• Feet-Elevated Pike Push-Ups

• Wall Walks with Push-Up Holds

These exercises emphasize shoulder and upper chest development, making them ideal for minimal equipment setups.

Final Thoughts

There’s no single “best” replacement for the incline bench press—but plenty of highly effective alternatives. The key is to replicate the upward angle of resistance while maintaining control and proper form. Whether you're training at home, avoiding injury, or seeking variety, these substitutes ensure your upper chest doesn't get left behind.