Introduction
When it comes to building a strong and well – defined chest, variety is the key. Many of us may have our own dumbbells at home or are eager to get back to the gym. To prevent chest strength from regressing and to take your chest training to the next level, here are some excellent chest exercise variations you should consider.
Home Dumbbell Chest Variations
For those who train at home with dumbbells, there are two great variations to try.
One – Arm Dumbbell Bench Press
Most people have a muscle strength imbalance. This one – arm dumbbell bench press helps correct that. It not only evens out the strength on both sides of the body but also increases the size of the pecs. Start by training the weaker side first and then do the same number of reps on the stronger side. To perform this exercise, hold a dumbbell in one hand, lie on a fitness chair, push the dumbbell above your chest, tighten your abs, and place your feet on the floor for stability. Bend your arms to lower the dumbbell to the side of your chest without twisting your shoulders or hips, then push it up again. You can do this on a horizontal, upward, or downward inclined exercise chair, or even on the floor as a one – arm dumbbell floor press.
Split – Action Dumbbell Plank Bench Press
This movement makes light weights feel heavier, making it a great option for home trainers with lighter weights. Lie on a fitness chair with a dumbbell in each hand, push them upwards naturally. Then, keep one arm still while lowering and pushing up the other dumbbell, and alternate between the two arms.
Equipment – Based Chest Variations
There are also several effective chest exercises that use different equipment.
Floor Press
The floor press is an excellent way to train the pecs and triceps without a bench. It’s easy on the shoulders and helps strengthen the lockout. Place the barbell 6 – 8 inches off the floor, lie under it with a grip wider than shoulder width, and gently touch the upper arms to the floor while pushing the barbell up and then placing it back on the rack. You can also use dumbbells or kettlebells, one hand at a time.
Pause Bench Press
In a pause bench press, you cannot bounce the barbell off your chest. Adding a 2 – 3 second pause in front of the chest ensures the pecs are engaged and prevents cheating. Lie on a fitness chair, hold the barbell with a wide grip, take it down to the chest, pause, and then push it up.
Dumbbell Fly and Bench Press
This unique combination exercise is great for increasing pec size. Use an adjustable exercise chair. Lie on the chair, hold dumbbells, push them up, rotate wrists, open arms to lower the weights, squeeze muscles to return, rotate hands again, and perform a dumbbell bench press – like movement.
Eccentric Overload Push – Ups
Since we are stronger on the eccentric (lowering) phase, eccentric overload push – ups can be added to chest training. Use 60% of your usual weight, grasp the bench press machine handles, extend arms, lower the weight with one hand at a time, and then push it up with both hands, alternating arms.
Suspended Barbell Bench Press
This exercise uses instability to train the pectoral muscles and strengthen smaller stabilising muscles in the shoulders, reducing the risk of injury and allowing for heavier weight use in chest training. Attach a small barbell piece or kettlebell to each end of the barbell with a resistance band, bring the barbell down and control its sway while pushing it up.
Reverse Grip Flat Bench Press
This movement works the upper chest more than the traditional bench press. Lie on a fitness chair, hold the barbell with palms facing your face and a wide grip, take it down to the chest, and push it up without bouncing.
Grab and Release Smith Machine Bench Press
Set safety hooks on the smith machine, take the barbell down to the hook, suddenly straighten arms to push the barbell upwards as fast as you can, release it, grab it as it comes down, and place it back on the hook. This is a more challenging exercise for experienced trainers.
1 Rep + Half Bench Press
This movement increases the time under tension, giving more volume per set than a regular flat bench press. Lie on a bench, hold the barbell with a wide grip, bring it down to the chest, push it up halfway, lower it again, and then fully extend the arms. This can also be done with dumbbells, a push press, or a smith machine.
Weights and Reps Guidelines
The choice of weights and reps depends on your training goal. For muscle size, choose a medium weight with enough sets to create microtrauma and a pumping sensation. For strength, reduce sets and increase weight. If you want both strength and size, choose a medium weight and reps. Strength: 1 – 5 reps, 85 – 100% of 1rm, 3 – 5 minutes rest between sets; Size: 6 – 12 reps, 67 – 85% 1rm, 60 – 90 seconds rest between sets; Force and size: 4 – 8 reps.
By incorporating these ten chest variations into your workouts and following the appropriate weights and reps guidelines, you can train your chest muscle size and strength more effectively than ever before. Remember, muscles adapt easily, so keep them fresh with these variations.
