Build the Chest You Want Without the Bench Press

If you suppose you’ll get pecs that put Hercules to disgrace simply by urgent a barbell repeatedly on repeat, you’re going to be mendacity on that bench for a really very long time. While the barbell chest press has its benefit — it may possibly target multiple muscles in the chest, arm, and shoulders in only one train — “when targeting the chest, pushing movements aren’t everything,” says Blake Holman, C.P.T., health diet specialist, and sports activities efficiency specialist.

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You wish to arrange the best stability between pushing and pulling actions particularly. “A good rule of thumb is for every push movement in your routine there should be two pull exercises,” Holman. “This will help ensure proper posture and prevent injuries.”

In truth, Holman says his holy grail chest train could be the cable chest fly, because it’s the best for general chest growth. This transfer, which makes use of a dual-cable machine, maintains fixed stress within the energetic muscle tissue, permits for full vary of movement, and might be leveled up or down as wanted, explains Holman. (See easy methods to carry out a cable chest fly beneath.)

But simply as with every health aim, selection issues. “If you are constantly working the same types of movements and aren’t changing intensity or volume, you are setting yourself up for failure,” says Holman. “Your body adapts to the demands you place on it, so if you aren’t introducing the body to a new stimulus — intensity, volume, or type — then you aren’t going to maximize your potential.”

With all of the above in thoughts, Holman shared 5 of his go-to chest workout routines that can get you out of your bench press rut.


5 Chest Exercises to Add to Your Workout


Dumbbell Chest Press

Using dumbbells as an alternative of a barbell permits for higher vary of movement, which places extra emphasis on working chest muscle tissue.

  1. Lie again on a bench holding a dumbbell in every hand simply to the edges of your shoulders. Elbows will probably be pointing down at a 45-degree angle and weights up, palms going through towards your toes.
  2. Press the weights above your chest by extending your elbows till your arms are straight, then convey the weights again down slowly. To reap the benefits of the vary of motion provided through the use of dumbbells somewhat than a barbell, take the weights down previous your shoulders and drive them nearer collectively on the high of the motion.

Do 4 units of 6-12 reps.

Incline Dumbbell Chest Flys

  1. Lie again on a bench holding a dumbbell in every hand simply to the edges of your shoulders. Elbows will probably be pointing down at a 45-degree angle and weights up, palms going through one another.
  2. Slightly retract your shoulder blades, and slowly decrease the dumbbells laterally whereas sustaining a slight bend at your elbow.
  3. Once the dumbbells almost attain one another at about chest top, reverse the motion by driving your shoulder blades again and down and returning weights out huge to beginning place.

Do 4 units of 8-12 reps.

Forward Leaning Chest Dips

  1. Using dip bars, seize every and raise your physique so your arms are straight, however not locked. Bend your knees to a 90-degree angle, and lift your legs so thighs are parallel to the ground (nearly as should you’re sitting in a chair). Maintain this place together with your lower-body all through the whole train.
  2. Keeping your elbows tucked near your physique, slowly decrease down by bending your elbows till your higher arms are parallel to the ground. Allow your torso to lean ahead. Pause, then push again as much as the beginning place.

Do 4 units of 8-12 reps.

Cable Chest Flys

  1. Set up a twin cable machine so the pulleys on both aspect are at roughly shoulder-to-chest top.
  2. Grab both deal with in every hand, then step ahead barely in order that your arms are outstretched to the edges at roughly a 45-degree angle.
  3. With your elbows barely bent, slowly convey each palms collectively in entrance of the physique, remaining at roughly chest-height. When the palms are collectively, pause for one second earlier than slowly returning the arms to the beginning place.

Do 4 units of 10-15 reps.

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Plate Press

  1. Hold a pair of lighter weight plates collectively between your palms proper in entrance of your chest.
  2. Squeeze the plates collectively, partaking and focusing in your chest muscle tissue, and press weight immediately out in entrance of you till your arms are prolonged.
  3. Engage your lats to drag the weights again to your chest.

Do 4 units of 12-15 reps.

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