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Top 5 Chest Day Exercises Which You Don't Know About

 


Chest day is a staple in any gym-goer’s routine. While everyone gravitates towards the classic bench press and push-up variations, there are numerous other exercises that can be equally effective, if not more so, at building a strong and sculpted chest. Here, we delve into five underrated chest exercises that deserve a spot in your workout routine.

1. Guillotine Press

How to Perform:

  1. Lie flat on a bench and grip the barbell with a wider-than-shoulder-width grip.
  2. Lower the bar slowly to your neck (not your chest), ensuring your elbows are flared out.
  3. Press the bar back up to the starting position.

Benefits:

  • Targets the upper chest muscles intensely.
  • Provides a different angle of tension, promoting balanced chest development.

Tips:

  • Start with a lighter weight than your usual bench press to avoid strain.
  • Ensure controlled movement to avoid injury.

2. Svend Press

How to Perform:

  1. Hold two weight plates together in front of your chest with your palms facing each other.
  2. Press the plates together as hard as possible.
  3. Extend your arms out in front of you until they are fully extended.
  4. Bring the plates back to your chest while maintaining pressure.

Benefits:

  • Engages the inner chest muscles more effectively than traditional presses.
  • Enhances muscle activation through constant tension.

Tips:

  • Use a moderate weight to maintain the pressing motion.
  • Focus on the squeeze rather than the weight to maximize muscle engagement.

3. Floor Press

How to Perform:

  1. Lie on the floor with a barbell positioned over your chest.
  2. Grip the barbell with hands shoulder-width apart.
  3. Lower the bar until your upper arms touch the floor.
  4. Press the bar back up to the starting position.

Benefits:

  • Limits the range of motion to target the chest and triceps.
  • Reduces shoulder strain, making it safer for those with shoulder issues.

Tips:

  • Use a controlled, slow movement to focus on muscle contraction.
  • Incorporate this exercise as a supplement to your bench press routine.

4. Cable Iron Cross

How to Perform:

  1. Set the cables at the lowest pulley position and attach D-handles.
  2. Stand in the center with a handle in each hand, palms facing forward.
  3. With a slight bend in your elbows, bring your hands up and together in front of your chest.
  4. Slowly return to the starting position.

Benefits:

  • Provides a full range of motion, targeting the entire chest.
  • Continuous tension through the movement, enhancing muscle engagement.

Tips:

  • Focus on the stretch and contraction of the chest muscles.
  • Adjust the cable height to vary the focus between upper and lower chest.

5. Single-Arm Landmine Press

How to Perform:

  1. Place one end of a barbell in a landmine attachment or securely in a corner.
  2. Stand facing the barbell, holding it in one hand at shoulder height.
  3. Press the barbell upward and slightly forward until your arm is fully extended.
  4. Lower it back to the starting position.

Benefits:

  • Improves unilateral strength and stability.
  • Engages the chest, shoulder, and core muscles.

Tips:

  • Keep your core tight to maintain balance.
  • Use a controlled movement to focus on muscle activation.

Conclusion

Incorporating these lesser-known exercises into your chest day routine can provide a fresh challenge and help overcome plateaus. Not only do they target the chest muscles differently, but they also promote balanced muscle development and reduce the risk of injury. Give these exercises a try, and you might just find your new favorite chest workout!

Remember, variety is key in any fitness regime. By stepping out of your comfort zone and trying new exercises, you’ll keep your workouts exciting and your muscles guessing. Happy lifting!

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