The 4 Most Effective Chest Exercises You’re Not Doing (But Should Be)
When it comes to building a strong and defined chest, many gym-goers rely on the same old exercises like bench press, dumbbell press, and push-ups. While these exercises are effective, they’re also well-known and overused. To take your chest training to the next level, you need to incorporate some less conventional exercises that target the chest muscles from different angles. In this article, we’ll reveal the 4 most effective chest exercises you’re not doing (but should be) to help you achieve a stronger, more aesthetically pleasing chest.
1. Incline Dumbbell Pullovers
While incline bench press is a staple exercise for building a strong upper chest, it can be limited in its ability to target the lower chest. That’s where incline dumbbell pullovers come in. This exercise targets the lower chest muscles, specifically the pectoralis major, and can be done with dumbbells or a barbell.
To perform the exercise:
- Lie on an incline bench with your feet flat on the floor.
- Hold a dumbbell or barbell over your chest with your arms extended.
- Slowly lower the weight down behind your head, keeping your elbows close to your body.
- Pause for a moment, then lift the weight back up to the starting position.
2. Chest Dips with a Rotation
Chest dips are a classic exercise for building a strong lower chest, but they can be limited in their ability to target the entire chest. To take your chest dips to the next level, try incorporating a rotation at the bottom of the movement. This will target the chest muscles from a different angle and help to increase overall development.
To perform the exercise:
- Sit on the edge of a bench or chair with your hands grasping the edge.
- Extend your legs straight out in front of you.
- Lower your body down by bending your elbows until your arms are bent at a 90-degree angle.
- As you reach the bottom of the movement, rotate your body slightly to one side, keeping your arms still.
- Push back up to the starting position and repeat on the other side.
3. Single-Arm Cable Crossovers
While cable crossovers are a popular exercise for building a strong chest, they can be limited in their ability to target the chest muscles individually. To take your cable crossovers to the next level, try performing them with a single arm. This will help to target the chest muscles from a different angle and increase overall development.
To perform the exercise:
- Stand facing a cable machine with the cable at chest height.
- Hold a handle with one hand and extend your arm straight out in front of you.
- Pull the handle across your body, keeping your elbow close to your body.
- Return the handle to the starting position and repeat with the other arm.
4. Medicine Ball Chest Throws
Medicine ball chest throws are a dynamic exercise that target the chest muscles from a different angle. This exercise is also great for improving coordination and core strength.
To perform the exercise:
- Stand with your feet shoulder-width apart and hold a medicine ball with both hands.
- Explode upwards, throwing the medicine ball forward and upwards towards the ceiling.
- Catch the medicine ball and immediately repeat the movement.
In conclusion, while traditional chest exercises like bench press and push-ups are effective, incorporating these 4 exercises into your routine can help to increase overall chest development and provide a more well-rounded physique. Remember to always warm up before starting any exercise routine and to use proper form to avoid injury. With consistent practice and progressive overload, you’ll be on your way to building a strong and defined chest in no time.
