Introduction
When it comes to chest – training programs, many of us tend to stick to the tried – and – true bench presses and chest clamps. It seems difficult to break out of this routine. The main reason for this limitation is that we are too bound by the equipment and don’t focus enough on directly stimulating the chest muscles. However, we can create new variations by adjusting factors like grip distance, body inclination, and the tools we use. Here are five unique chest training movements that you may not have tried before.
Narrow Grip Dumbbell Bench Press
Training the chest with dumbbell movements has numerous advantages, such as independent body control and a greater range of motion. We can further enhance these benefits. To perform the narrow grip dumbbell bench press, pick up a pair of dumbbells and lie on a flat bench as you would for a regular bench press. Before starting, twist your wrists and use a counter – grip (palms facing each other). Lean the two dumbbells together and push them upwards. The pectoral muscles should be under tension even before moving the weight. Press the dumbbell weight towards the mid – chest, keeping the dumbbells in contact and squeezed together. Return to the starting position once the weight touches the chest, maintaining tension throughout the movement for 8 to 12 reps.
Foot Elevation Pause Push – Ups
Push – ups are a top choice for chest exercises, being portable, effective, and great for testing strength under self – weight conditions. To make push – ups more challenging for chest growth, we can add resistance and a stability/control factor. For foot elevation pause push – ups, start in a standard push – up position with your hands about 6cm shoulder – width apart and your feet on a bench behind you. Keep your feet and head in a straight line and your elbows slightly out as you descend to the lowest point. Pause for 3 – 5 seconds at the bottom position before returning to the starting position. The more reps you can do, the better for chest development.
Explosive Push – Ups on a Box (or Bench)
Explosive strength training utilizes the pull reflex to enhance muscle strength and power development. It forces you to exert force quickly. For explosive push – ups on a box or bench, prepare two boxes and a bench (hands on one box each and feet on the bench) or two benches (hands and feet in a parallel position). Take a standard push – up position so that your body can descend between the boxes/benches. Once the body is at or below the level of the box/bench, push the body up with as much force as possible, aiming to get the hands off the surface. Be careful not to fall when preparing for the second movement. Do one or two sets at a steady pace first, and stop training if you notice any problems with your movement position.
Kneeling Floor Detonator Chest Press
The floor detonator (or t – barbell) is a very versatile piece of equipment. It is a barbell fixed to the floor at one end and weighing 20kg at the other, which can be rotated in any direction. For the kneeling floor detonator chest press, load one end of the floor detonator with a moderate amount of weight, hold it firmly in your hands, kneel down, and place this end at the top of your chest as the starting position. Then push upwards. Ensure that your shoulders remain back and down throughout the movement and concentrate on contracting the pecs as much as possible. Lower the weight under full control and perform 8 to 12 reps with a medium weight.
Super Wide Grip Upward Incline Bench Press
The upper incline bench press is often the least popular chest movement among fitness enthusiasts because it involves pushing a heavy weight at a more difficult angle. However, the increased angle of the push also increases the movement stroke. To do the super wide grip upward incline bench press, take an upper incline barbell bench press position with your shoulders down and towards your waist to emphasize chest strength. Choose a very wide grip, with most tutorials suggesting a grip 5 – 10 cm wider than your shoulders. If you want an even wider grip, the distance can be around 12 inches, depending on your arm length. This grip will slightly shorten the stroke but also stretch the pecs more at the bottom of the movement. Allow the barbell to touch your upper chest before pushing back and repeating the movement, doing 6 to 10 reps per set.
