ready to go chest training? You've got to have bench press, dumbbell push-ups and rope flyes in your training plan, right?
The real reason is that you probably don't really know what other chest exercises are available apart from these 3 movements, with the exception of stationary machines and push-ups of course.
the fact that you don't know the other movements is not your fault, and it's also the fault of us who do dry content platforms that always put special emphasis on the importance of the basic movements, instead limiting your training and even never being able to progress.
So next, we present these 5 lesser valued movements that can be singled out by us to explain that are not simply important!
1. Low pulley rope fly
the rope fly has a place in any chest workout, shaping the chest line and muscles. The movement with the ropes usually involves securing the ropes at a moderately high height and pulling them down or towards yourself.
However, most people forget that this movement can also be done with the pulley set at a low level. Pulling the weight upwards from underneath the chest is used to develop strength in the lower pectoral muscles. The key to a strong, beautiful chest is to work every part of the chest evenly and this movement targets the lower pectoral muscles.
the low pulley rope fly can be added as a second movement to your regular rope fly workout. After you have completed 3-4 sets of medium to high rope flyes, lower the rope to the bottom and complete an additional 3-4 sets of low pulley rope flyes.
2. Swan thrusters
the swan push chest provides a strong pumping sensation and can be combined with other movements to form a superset. To do this move, you hold two 5lb or 10lb barbell pieces (depending on your strength level) in both hands with your fingertips forward and the barbell pieces close to your chest. Push your hands straight ahead while squeezing your pecs.
Push your shoulders and forearms to keep your hands clamped to the dumbbell plates and do not lock your elbows as you push outwards. Squeeze the pecs and maintain tension as you push outwards and inwards.
the goal of this movement is to squeeze the mid-chest and shape the muscle line in the middle of the chest. By pairing this movement with a rope flyer or dumbbell movement as a superset, you will be able to work both the external and internal pectoral muscle groups and take your chest training to a whole new level of pumpiness.
3. Smith machine upper incline bench press
doing the upward incline movement is the foundation for a big, strong upper chest. However, most of the time we do this movement, the incline angle is usually set at around 45 degrees. Choose an adjustable upper incline bench and raise the incline to an angle of 65-75 degrees to experience a chest training sensation like never before.
completing this movement on the smith machine puts the chest under constant tension and allows you to concentrate on feeling the squeeze in the upper pecs. The movement must be regular and feel the upper chest explode as you repeat each movement. If you have an underdeveloped upper chest, this movement can be used to promote development.
4. One handed alternating dumbbell bench press
the one-handed alternating dumbbell bench press is the best way to improve your dumbbell training. In this movement you need to lower one dumbbell while pushing up on the other and stabilising it above your chest, rather than lowering and pushing up on the dumbbell at the same time.
in this movement, one pectoral muscle cannot rely on the strength of the other pectoral muscle to push the weight up and down. Alternating dumbbell bench presses will isolate the chest strength in each muscle. By training the pecs separately, the alternating dumbbell bench press helps to eliminate imbalances in the development of the pecs.
Choose a weight that you can manage to do 10-12 reps with, while not borrowing strength from your back, shoulders and other parts of your body. Lift and lower the weight with only the strength of your arms and chest so that you can feel the squeeze of each pectoral muscle separately.
5. Push-ups
the push-up always seems to come last in the list of chest movement options, but it shouldn't be overlooked. Push-ups are one of the basic movements for developing the pectoral muscles. Before you can do barbells, dumbbells and humongous machines, you have to do push-ups.
it is both simple and effective because you can train at any time, any place and can be paired with any movement in a superset.
Add a push-up workout with lots of reps and short rest periods at the beginning or end of your workout as a chest warm-up or finishing move. It is important to try new movements so that you can adapt your routine and what movements will build the muscles you want. On your next chest training day, make some changes and try one or two of the movements in the article.
i don't know if you can spot that these 5 movements above all work to fill in weaknesses that you tend to overlook in your routine, such as lower chest, left-right imbalance and weak upper chest. The reasons for the long term lack of progress are all here.