Skip to main content

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!

Comments

Post a Comment

Popular Posts

How to Lose Fat Without Losing Muscle

The fact that you should be burning more calories than you are consuming is one of the most basic principles of fat loss. This obvious fact has been reduced to a mathematical equation throughout the years, which has given rise to a wide variety of diets and apps that track your intake and expenditure of calories. The truth is that some people developed such a strong obsession with the calorie-spotting game that they are able to recite practically any food's calorie count off-hand. But when it comes to actual use, this straightforward equation frequently appears to be flawed and lacking. It seems to be lacking a crucial component that distinguishes between a seesaw diet and permanently decreasing weight. COUNT YOUR CALORIES Less fat means fewer calories. It's tough to dispute with this equation's logic because it's so clear-cut and sophisticated.  You will eventually lose weight if you consistently burn more calories than you take in. Numerous studies and personal experi...
Post a Comment
Read more

10 Foods You Should Eat To Gain Weight

 There are a lot of diet regimens for losing weight available online. But there isn't much to be found for weight gain! In fact, you won't find many plans for gaining weight. However, a sizeable portion of people struggle with their bony fame and fall short of gaining the required heft. Being underweight or thin could indicate a deeper problem. You become underweight when you consume too few calories over an extended period of time, which can cause a variety of ailments. On the other hand, consuming too many calories might lead to weight gain, which is equally unfavourable. The math for weight gain is very straightforward since you consume more calories than you burn. You need to eat more calories to satisfy your body's needs if your metabolism is high or you exercise vigorously. Gaining weight cannot be accomplished merely by overeating. But among the strategies to gain weight naturally are eating five to six times each day, consuming more protein and fat, and including hi...
1 comment
Read more

Best Ways to Build Bigger Traps

  Are you eager to build a powerful, muscular neck that commands attention? If so, it's essential to understand that the most impressive traps—the ones that exude raw strength—are primarily built with barbell shrugs. While it's important to incorporate a variety of exercises for optimal muscle development, barbell shrugs should be the cornerstone of your trap workouts. A notable advocate of this approach is Arnold Schwarzenegger, who emphasized the importance of shrugs in back or shoulder routines in one of his recent articles, advising serious bodybuilders to make them a regular part of their training. Contrary to what many might think, developing your traps isn't as complicated as it seems. The key is to keep it simple and avoid getting lost in complex routines. Ultimately, the path to outstanding traps is paved with countless heavy shrugs. Keep reading to learn the proper way to maximize the effectiveness of shrugs and finally achieve the trap growth you desire! SHRUGS 1...
1 comment
Read more