Don’t completely leave out the bench press, but instead incorporate these moves to not only give your workout new character, but it also means you are not waiting around. By performing these exercises you are also not putting to much pressure directly on your delts but can use surrounding muscles to help and gain mass.
These exercises will provide you with the training variety which will help you stimulate the chest muscles from several different angles. As soon as you add these exercises into your training plan, we guarantee you will start getting a fuller and thicker chest in a very short time.
Chest Muscle : 1 Svend press
The Svend press is a unique exercise because it’s done with a plate, not a barbell.
◕ The way you do it is by standing, holding a 45-pound plate at chest level and pressing the weight in front of you using both hands, while you focus on squeezing your pecs.
◕ Return the plate slowly back to the chest.
◕ That’s one rep.
◕ This type of press will help you to better separate the inner part of the chest muscles.
Chest Muscle : 2 Push-ups
Push-ups are the quintessential exercise not just for pec development but as the most basic builder of overall body strength.
◕ You can make it a bit more challenging by doing it off a medicine ball or placing the feet on a higher ground to hit the upper chest area.
◕ Start the movement with the arms slightly wider than shoulder width
◕ Lower yourself to the floor until the triceps positioned parallel to the floor.
Curious? Continue reading on the next page!
Chest Muscle : 3 Landmine press
This a very simple and fun exercise primarily meant to stimulate the upper part of your pecs.
◕ To get into a right body position for this movement, put a classic Olympic barbell in some corner or if you gym has one, a landmine attachment.
◕ Next, put some weight plates on the other side of the barbell.
◕ Grab the loaded part of the barbell with one hand, get it up to your shoulder and beginning in a standing position, press the barbell upwards.
◕ This will especially stimulate the upper chest area.
4. Parallel Bar Dips
Dips are one of the most basic, simple, yet extremely effective movements.
◕ Go to a dip station, grip the bars on both sides with both hands and place them a bit further apart than conventional triceps dip grip.
◕ You should tilt the body downwards, not upright, in order to better target the chest muscles.
◕ All parts of the chest will be targeted when doing this movement.
5. Dumbbell Pullover
◕ Holding a medium-to-heavy dumbbell, lay with your back flat on a bench or stability ball.
◕ With your feet planted on the ground and your core engaged, extend your arms to the sky, cupping the dumbbell with both hands above your chest.
◕ Keeping your low back pressed into the bench or stability ball, slowly lower your arms overhead until your biceps reach your ears.
◕ Slowly bring your arms back to above your chest and repeat.
6 – Chest Fly
One of the absolute go-to chest exercises, the chest fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight like the name suggests—squeezing is the name of the game here. That means you’ll probably use less weight than you might expect.
Do it: Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward. Maintain full-body tension on the bench.
Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows. Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasize the squeeze in your chest at the top.
7– Dumbbell Floor Press
No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts since all you’ll need are some weights and some space to spread out.
Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45-degree angle relative to your torso to keep your shoulders safe.
Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.
8– Band Chest Fly
For a great warmup before a chest workout or a killer, burnout to finish one, try out the band chest fly. The move isn’t much different than its big brother, the cable fly (more on that below), or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home. “This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would,” says athlete performance and development specialist Curtis Shannon, C.S.C.S.
“I like programming it as an accessory, warmup/priming, filler, or finisher lift. It can also be programmed with global lower and upper body pull exercises, such as a deadlift or bent-over row. Or simply use it as a “beach day” workout exercise that focuses on high volume for that “pump”.”
Do it: Attach two bands to a stable base, like a power rack or tower. Grab the ends of the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back.
Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled.
8 – Batwing Fly
Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.
Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.
Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.
9– Half-Kneeling Chest Press
Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you’re off-balance, offering even more benefits and making the exercise more realistic. “In the real world, we don’t get to work symmetrically. We’re kind of off-balance a little bit,” said Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “This puts you in an off-balance position.”
Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that’s down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest. As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground.
10 – Incline Dumbbell Bench Press
This is an upper-body push exercise that targets the pectoralis major (upper chest), clavicular, costal, and sternal head, along with the anterior deltoids, triceps, biceps, and serratus anterior
“This is a great exercise to implement into your program, giving your upper body push routine some variety,” Shannon says. “The mechanical load and position on the incline bench press provide a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench.”
Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity, and volume.
Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.