The bench press gets all the glory. Walk into any gym on a Monday and you'll see every flat bench taken, every lifter grinding through their sets like it's a religious ritual. But here's the truth most serious bodybuilders already know: the bench press alone won't build the upper body you're after.
Whether you've hit a plateau, you're dealing with shoulder niggles, or you simply want to build a more complete physique, these are the upper body exercises that deserve a permanent spot in your programme
1. Weighted Dips
If you want thick, full pecs and serious tricep mass, dips are arguably more effective than bench press for many lifters. The deep stretch at the bottom recruits more chest fibres, and the pressing angle hits the lower chest in a way flat bench simply can't replicate. Add a dip belt and progressive overload becomes straightforward.
Pro tip: Lean slightly forward to shift emphasis onto the chest. Stay upright to target the triceps more directly.
2. Incline Dumbbell Press
The upper chest is the most neglected part of the pec for most gym-goers — and it's the part that makes a physique look truly impressive from the front. Incline dumbbell press allows a greater range of motion than a barbell and lets each arm work independently, correcting imbalances over time.
Pro tip: Keep the angle between 30–45 degrees. Any higher and you're essentially doing a shoulder press.
3. Pendlay Row
Most lifters row with too much momentum and not enough muscle. The Pendlay row fixes that. Starting each rep from a dead stop on the floor eliminates the body English that lets your lower back do the work, forcing your lats, rhomboids and rear delts to actually fire.
Pro tip: Keep your torso parallel to the floor and pull the bar to your lower chest, not your belly button.
4. Overhead Press (Seated Dumbbell)
The barbell overhead press is a classic, but the seated dumbbell variation offers something it can't — a longer range of motion and the ability to rotate your wrists naturally throughout the movement. This is kinder on the shoulders and builds more complete deltoid development.
Pro tip: Don't lock out at the top. Keep tension on the delts throughout the set.
5. Cable Fly (High to Low)
No exercise isolates the lower and inner chest like a high-to-low cable fly. Unlike dumbbell flyes, cables maintain constant tension throughout the entire range of motion — meaning your chest is working even at the point of peak contraction. This is the finishing move that separates a good chest from a great one.
Pro tip: Slow the eccentric (lowering) phase down to 3–4 seconds for maximum muscle damage and growth stimulus.
6. Face Pulls
Every serious lifter should be doing face pulls. They target the rear delts and external rotators — muscles that are chronically underdeveloped in most gym-goers and directly responsible for shoulder health and posture. If you bench press heavy and don't face pull, you're building an injury.
Pro tip: Use a rope attachment, pull to your forehead, and externally rotate at the top of each rep.
Building a Complete Upper Body
The lifters with the most impressive physiques aren't the ones who bench pressed the most — they're the ones who trained every angle, every muscle group, with intelligence and consistency. Mix these movements into your programme alongside your compound lifts and you'll notice the difference within weeks.
And when you're putting in that kind of work, you want to be wearing kit that moves with you. Explore the Oxcloth Gym Oversized Series — designed specifically for the range of motion serious training demands. Or if you prefer a closer fit, the Oxcloth Essentials Collection has you covered.
