Unique Chest Exercises For A Killer Chest Workout To Build Mass.
Getting bored with training and need some interesting exercises and techniques to try? We’ve developed this list of unique chest exercises that will reignite your workout.
Unique Chest Exercise #1: The reverse Grip bench press
Ever wanted to get a bigger upper chest but find it hard to isolate that section of muscle? There’s a ton of evidence that this unique chest exercise actually targets the upper chest more the traditional incline bench-press.
Australian researchers have reported in the Journal of Strength and Conditioning Research that when subjects performed incline bench presses, the muscle activity of their upper chest was 5% more than a regular bench press.
In a comparison, several Canadian scientists found that when their subjects performed the reverse-grip bench press, the muscle activity of their upper chest muscles was 30% more involved than when they did a standard flat bench press.
It’s pretty much a no brainer then. The reverse grip bench press should be used over the incline if you’re only using the incline to hit upper pecs.
The subjects in the study were trained lifters too.
Guaranteed to give you a truly unique workout and develop a formidable upper chest.
Unique Chest Exercise #2: Seated Cable Flys
People love to do seated dumbbell flys and people love to do standing cable flys. Why is it that you rarely see people doing a much better version of the both of them?
By using a cable instead of dumbbells, you can increase the time under tension of the exercise, so you don’t have that phase halfway up where the weight is just ‘resting’ on top of your arm rather than putting strain on your chest.
You can vary the position to do flat bench cable flys, seated cable flys and incline cable flys like this:
You don’t have to just do flys either, turning these into cables presses will enable you to press more weight depending on what your goals are.
Unique Chest Exercise #3: Neutral, Close grip Dumbbell Press.
The close grip Dumbbell press is another unique exercise that people rarely do. All of us regularly included dumbbell presses of some variety, be it decline, incline or flat.
We do these presses with our palms facing towards our toes (pronated grip). With the close grip dumbbell press, your palms will be facing each other in a neutral grip.
This unique exercise will really blast your inner chest, that is slowly to develop that the larger outer bellies of muscle.
Unique Chest Exercise #4: Do more Eccentric Training
Sometimes to get a bigger chest, you’ll need to develop stronger pecs. A key way to increase your strength on an exercise is to overload the eccentric part of the lift (when you lower the weight). In fact, it doesn’t take long to overload the nervous system completely and you can actually use it as a technique when you workout that makes you instantly lift more weight.
There’s actually some science behind it which you might recognise. Ever done a set of 10 on an exercise, increased the weight and then dropped back down to the weight you did 10 on? Suddenly that weight feels so much lighter because your body is used to that heavier weight and you might even do more than the initial 10 reps.
We can then apply that same principle more intelligently to make this effect much more dramatic.
Rather than having to do a whole set on a heavier weight, you can actually integrate the heavier negative by having a training partner push down on the weight during the eccentric phase, forcing you to resist more than usual.
You muscles are now dealing with a very interesting situation, a weight that weighs X on the way up, and now Y on the way down.
What happens is that when your training partner then stops pressing, the stronger you’ll be on the lifting phase of the exercise. By using 2 different weights during the same exercise, the second phase gets easier. Why? This is due to the sheer potential energy that builds in your muscle as you stretch and compound it with weight, this energy gets stored and you release it as you begin to lift the weight, forcing that same energy into the contracting muscle fibers which are used to lift the second phase, which is now lighter.
Unique Chest Exercise #5: Explosive Pushups and Ballistic Training.
Explosive moves activate more fast-twitch muscle fibers, which have the highest potential for growth. There’s not much point having all that muscle is there’s nothing you can do with it.
You’re going to have far more functional muscle and a higher % of fast twitch muscle fibers in the long run.
Make sure you try to fatigue fast twitch muscle fibers as often as you can.
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