Skip the Bench Press. Pro Bodybuilder Swears by These Two Underrated Exercises to Grow the Upper Chest

If you’ve ever been to the gym between 5 and 7 p.m., you know exactly how crowded the bench press area gets. Most guys flock to the barbell bench when chest day rolls around, but bodybuilder Eric Janicki understands the struggle many guys face when trying to grow their upper pecs, and argues there are smarter exercises if your goal is to build that shelf-like chest. In a recent video, he shared two key exercises he relies on to target the upper pecs, sharing the cues that helped transform his own physique.

Try them yourself and prepare for some serious soreness ahead.

Related: The Exact Chest Workout a Pro Bodybuilder Uses to Build a Broader Chest

Smith Machine Incline Press

“I like Smith over barbell just because we get more stability, more bracing, and we don’t have to worry much about unrackcking, racking,” Janicki says. “It’s safer, too, because if I fail halfway up the rep, I can just stop it on here.”

How to Do It

1. Set bench at 45 degrees and position yourself so the bar tracks over the upper chest.
2. Grip the bar, tuck your elbows slightly, and retract your shoulder blades.
3. Lower the bar, keeping the chest wide and open.
4. Press up through your palms, keeping the chest lifted.

Pro Tips

• Make sure the bench is perfectly centered on the Smith machine.
• Think about falling back into the bench as you press to open the chest.
• Tuck your elbows slightly and keep wrists stacked directly under elbows.
• Keep a proud chest and imagine a string lifting your chest toward the bar.
• Use a half foam roller to better retract and wrap the shoulder blades around it.

Incline Cable Fly

“Don’t just think about moving from A to B. Think about: How am I creating the most efficient stimulus while minimizing injury risk short and long term? You will get so much more out of your training,” he says. “Take your ego out of it.”

How to Do It

1. Set a bench at about 80 degrees, keeping space between it and a cable machine.
2. Set two cable pulleys low and walk around the bench to sit back securely.
3. Retract your shoulders and keep the elbows slightly bent with your chest open.
4. Lower into a deep stretch, then press the handles straight across the chest with a slight palm rotation inwards.
5. Reset and repeat.

Pro Tips

• Keep the bench far enough forward so the cables don’t bottom out behind you.
• Never straighten arms at the back of the rep. Keep a soft bend to maintain chest tension.
• Press straight across the chest with slight supination rather than pressing up.
• Think palms go toward the opposite wall, not toward the ceiling.
• Keep shoulders down, back, and relaxed to remove front delt involvement.
• Maintain an open chest.

Related: Certified Strength and Conditioning Specialist Shares the Only Two Dumbbell Chest Exercises You Need