5 Upper Body Exercises You’re Probably Ignoring (But Shouldn’t Be)

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5 Upper Body Exercises You’re Probably Ignoring (But Shouldn’t Be)

Walk into any gym and you will see the same pattern. Everyone is benching, doing shoulder presses, cranking out pull-ups. Nothing wrong with those exercises. They work. However, here is the thing: they are only part of the equation.

Key Takeaways

Z Press builds raw shoulder strength without leg drive, forcing your core to work overtime.

Seal Rows let you hammer your upper back without stressing your lower back.

Tate Press hits all three tricep heads while being easier on your elbows.

Face Pulls fix forward shoulder posture and prevent pressing-related injuries.

JM Press combines close-grip bench and skull crushers for serious lockout strength.

Add 2-3 of these weekly as accessories to your main lifts for balanced development.

I have been training for years, and some of the biggest jumps in my strength and size came when I started mixing in exercises most people skip. Not because they are bad, but because they are just not as popular. That is a mistake.

These five movements changed how my upper body developed. They fixed weak spots I did not know I had, pushed my main lifts higher, and honestly made training fun again when I was getting bored with the same routine.

Why Bother With Less Popular Exercises?

Good question. If the classics work, why mess with them?

Because your body adapts. It finds the path of least resistance. When you only do the big three or four exercises, some muscles get strong while others lag behind. That creates imbalances. Eventually, you hit a wall.

These underrated movements target those gaps. They force your body to work differently, recruit muscles that might be coasting, and build strength in ranges of motion you are probably neglecting.

Quick Tip:

If your hamstrings are too tight to sit with legs straight, bend your knees slightly or elevate your hips on a small plate. The key is maintaining an upright torso, not perfect leg position.

Moreover, trying something new keeps you showing up. That matters more than people think.

1. Z Press: Build Shoulders That Actually Work

I am starting with this one because it humbled me the first time I tried it.

The Z Press is an overhead press, but you do it sitting on the floor with your legs straight out in front of you. No bench. No leg drive. Just you, the weight, and your core trying to keep you from falling backwards.

What makes it special?

Your legs cannot help. That bench you usually lean into. Gone. It is all shoulders and core, which means you are building real, usable strength. The kind that transfers to everything else you do.

It also fixes posture issues. If you sit at a desk all day like most of us, this exercise forces your body to stack correctly. You’ll feel muscles in your mid-back and abs that you forgot existed.

How to do it right:

Sit down, legs out straight. Hold a barbell or dumbbells at shoulder height. Press straight up without leaning back. That is it. Simple, but brutal.

Start lighter than you think. Your ego will tell you to load up the bar. Do not listen. Get the movement down first.

2. Seal Row: The Back Exercise That Saves Your Lower Back

If your lower back is tired of being beat up by regular rows, this one is for you.

You lie facedown on an elevated bench and row from there. Your lower back does nothing. It just hangs out while your upper back does all the work.

Why it works:

Most rowing variations put some stress on your lower back, even when your form is solid. That is fine until it is not. Maybe you deadlifted heavy yesterday. Maybe you have a nagging issue. The Seal Row lets you hammer your back without adding more stress where you do not need it.

It builds thickness in your traps, rhomboids, and rear delts. The kind of development that makes your back look wide from the side, not just from behind.

The setup:

Find a bench you can elevate, or use a tall one if your gym has it. Lie facedown. Let the weight hang with your arms fully extended. Pull it to your lower chest, squeeze, and lower it back down. Keep it controlled. No bouncing.

Expert Tip: Pause for a full second at the top of each rep. This eliminates momentum and forces your back muscles to do all the work. Your upper back will grow faster with 8 perfect reps than 12 sloppy ones.

3. Tate Press: The Triceps Exercise Nobody Does (But Should)

Big arms need big triceps. Everyone knows this. Most people do skull crushers or rope pushdowns and stop for the day.

The Tate Press hits your triceps differently. It targets all three heads at once and does it in a way that is easier on your elbows than standard skull crushers.

What’s different:

You are lying on a bench with dumbbells, but instead of pressing them straight up, you press them up and inward so the dumbbells meet above your chest. Then you lower them with your elbows flared out to the sides.

It feels weird at first. Then you feel your triceps light up and realize why powerlifters love this movement for building lockout strength.

Form notes:

Go lighter than you think. This is not a max-effort exercise. It’s about control and muscle activation. Your elbows will thank you.

4. Face Pull: The Exercise That Fixes Desk Posture

If you press a lot (bench, overhead, push-ups), you need to pull a lot. Most people don’t balance this out, which is why so many lifters walk around looking like question marks.

Face Pulls fix that.

Why they matter:

They strengthen your rear delts and upper back, the exact muscles that pull your shoulders back into proper position. They also improve shoulder stability, which means fewer injuries down the road.

I started doing these every upper body session, and my shoulders feel better than they have in years. No more that annoying front-of-shoulder pain after benching.

How to do them:

Set a cable at head height with a rope attachment. Pull it toward your face, keeping your elbows high. Really squeeze your shoulder blades together at the end. Think about pulling the rope apart as you bring it in.

Do these light and do them often. They are not about ego. They are about longevity.

Quick Tip: Do 100 total face pulls per week, broken up however you want. Seriously. Your shoulders will feel bulletproof. I throw in a quick set of 20 between other exercises and hit that number without even thinking about it.

5. JM Press: The Secret Weapon for Lockout Strength

This one is a hybrid. It is part close-grip bench press, part skull crusher, and completely effective for building triceps that can actually move heavy weight.

What it does:

The JM Press builds massive lockout strength, which means a bigger bench press. However, it also adds serious size to your triceps because of the constant tension throughout the movement.

Bodybuilders use it for size. Powerlifters use it for strength. That should tell you something.

The technique:

Lie on a bench with a barbell. Lower it to a point halfway between your chest and face, keeping your elbows tucked. Press it back up without letting your elbows flare out.

It’s technical. Don’t rush it. Get someone to watch your form or film yourself until you have it down.

Expert Tip: The bar path on a JM Press should travel slightly back toward your head as you lower it. If the bar comes straight down, you’re doing a close-grip bench. If it goes too far back, you’re doing a skull crusher. The sweet spot is what builds the triceps.

Exercise Breakdown: What Each Movement Does Best

Exercise	Primary Target	Best For	Difficulty Level
Z Press	Shoulders & Core	Raw pressing power, posture correction	Intermediate
Seal Row	Upper Back	Building thickness without lower back strain	Beginner-Intermediate
Tate Press	Triceps (all 3 heads)	Arm size, elbow-friendly training	Intermediate
Face Pull	Rear Delts & Traps	Shoulder health, fixing forward posture	Beginner
JM Press	Triceps & Lockout	Bench press strength, tricep mass	Advanced

How to Actually Use These Exercises

Don’t ditch your main lifts. These exercises work best as accessories that support your big movements.

Here is what I do:

Add two or three of these per week alongside your regular program. Do them after your main lift when you’re still fresh but not smashed. Three to four sets of 8-12 reps works well for most people.

Focus on progressive overload, but don’t be stupid about it. Add weight slowly or squeeze out an extra rep each week. That is enough.

Face Pulls and Seal Rows are great to pair with pressing exercises. Z Press works well on shoulder day. Tate Press and JM Press fit perfectly after bench sessions.

Quick Tip:

Start with Face Pulls. They are the easiest to learn and give you the most bang for your buck in terms of shoulder health. Once those feel natural, add one more exercise every few weeks.

What Not to Do

Going too heavy too fast. These exercises require control. Sloppy form defeats the purpose and increases injury risk.

Skipping warm-ups. Your shoulders and elbows need prep work before you load them up. Do some band pull-aparts or light sets first.

Forgetting balance. These are supplements, not replacements. Keep your main lifts in the program.

The Bottom Line

Your training doesn’t need to be complicated, but it does need variety. These five exercises fill gaps that most programs miss. They will make you stronger, help you avoid injuries, and probably break through whatever plateau you are stuck on right now.

Pick one or two to start. Learn them properly. Give them a few weeks. You will see what I mean.