Three Unique Chest Exercises to Try
Training the chest is typically very straight forward as there are only 3 muscles that make up the chest: pectoralis major, pectoralis minor, and the serratus anterior. The main focus should always be placed on the pectoralis major as it makes up a majority of the chest (who would have thought). Doing different variations and tempos of push-ups and bench presses will accomplish just that, but there are ways to spice it up a bit in your routine.
Take a look at the following three exercises....
Exercise 1: DB Chest Fly to Crush Press:
-Ideally, this is performed with 2 hexagonal dumbbells as the flat edges "crush" the easiest.
-While performing the fly, have a slight bend in your elbows as you extend your arms out, careful not to go low below the bench.
-Focus on squeezing your chest together, and you bring the dumbbells together.
-Maintain that tension in your chest as you press the dumbells down and up. Note: Don't just hold them together, really CRUSH and squeeze them together to create that tension.
-Perform 8-10 reps with a lighter weight.
Exercise 2: BB Landmine SB Single Arm Check Press:
-Are you really trying to take your chest training up a notch? Give this advanced movement a try. Start by placing your upper back on a stability ball with your feet about shoulder-width apart, squaring up with the anchor point of the barbell.
-Slowly lower it while bringing your elbow out about 45 degrees from your rib cage.
-The hand should come down in line with your chest. If not, adjust your positioning forwards or backward. -With this being performed on a stability ball and doing only one arm at a time, this is very challenging on the core as well.
-Perform 6-8 reps each side. Start with just the barbell if you are new to performing this!
Exercise 3: DB Incline S.S.D Press:
-This one is a slight deviation from your standard Incline Dumbbell Bench Press. I love this variation because it helps you feel any muscle imbalance you may have on a particular side of your upper body.
-Perform 6 reps
