5 Underrated Chest Workout routines

Break by way of plateaus and up your bench press lifting sport with these 5 strikes.

Final up to date on April fifth, 2025

Sturdy chest muscle mass replicate the hassle and dedication in coaching. Those that spend time within the gymnasium know the aesthetic value of “mirror muscle mass,” like abs, well-developed quads, boulder shoulders, and, in fact, a broad, sculpted chest.

What occurs when progress stalls? In case your chest hypertrophy coaching has hit a plateau, otherwise you’re trying to boost push day, right here are 5 underrated chest exercises, full with step-by-step directions for correct type:

Picture by way of Shutterstock/MDV Edwards

1. Larsen Press

The Larsen press removes the legs from the equation, forcing the pecs and core to completely management the motion. Whereas the normal bench press incorporates leg drive, the Larsen press eliminates it totally. Preserving the legs idle on the bench maximizes chest engagement. (1)

How To Do It

Arrange for a bench press with a barely lowered again arch.
Pull the shoulder blades again and pack the higher again muscle mass.
Unrack the burden after positioning the legs.
With the burden over the physique, elevate the ft off the bottom, preserving the legs prolonged or resting on an object like a block or bench.

What It Works

The Larsen press targets the mid-pecs, triceps, and deltoids. Emphasizing higher again tightness throughout the bench press engages the chest, triceps, and shoulders extra successfully than a conventional bench press.

This variation calls for extra stability, coordination, and steadiness, because it eliminates decrease physique assist. Novices ought to grasp the usual flat bench press earlier than progressing to the Larsen press.

2. Dumbbell Pullover

Have you ever ever thought-about working opposing muscle teams in a single train? The dumbbell pullover targets the chest and again, making it a favourite of Arnold Schwarzenegger throughout his heyday.

To stimulate chest progress, prioritize sluggish, managed actions. The dumbbell pullover successfully prompts the chest fibers by way of full stretch, even with lighter masses, and engages the lat engagement with the arcing movement. (2)

How To Do It

Lie supine on a weight bench together with your ft firmly on the bottom and a slight arch in your lower back.
Maintain a lightweight to average dumbbell with one bell in each fingers, preserving elbows barely bent.
Press the burden over your chest, then decrease your arms whereas sustaining slight elbow bend.
Decrease the dumbbell till the stretch is felt within the chest, lats, and triceps. Go way back to is snug.
Pull the arms to the beginning place utilizing the lats with elbows barely bent.

What It Works

The dumbbell pullover engages the pecs, latissimus dorsi, triceps, and serratus anterior for these with satisfactory thoracic mobility. The lats act as the first movers, notably throughout the eccentric as they stretch.

In the meantime, the slight elbow bend prompts the triceps. The chest contracts throughout the concentric — shortening the fibers — to the beginning place. The cable variation includes less joint stress and maintains constant rigidity.

3. Svend Press

Impressed by former World’s Strongest Man Svend Karlsen, the Svend press includes squeezing a pair of plates along with open palms. The mix of pinched shoulder blades and fixed rigidity from gripping the plates makes it a wonderful finisher to maximise pec activation.

How To Do It

Seize two plates weighing 10 or 5 kilos. Maintain one in every hand and place them collectively, pinching them tightly between your palms.
Stand upright together with your ft shoulder-width aside. Maintain your shoulder blades pulled again and down, guaranteeing your posture is tall. Maintain the plates firmly towards your chest, urgent them collectively as laborious as potential.
Sustaining the stress, slowly lengthen your arms out and barely upward in entrance of you. Proceed till your elbows are absolutely straightened and locked out.
Slowly deliver the plates again to your chest whereas sustaining the tight pinch between your palms.

What It Works

The pectoralis main is the first muscle engaged throughout this train. The motion isolates the chest by firmly urgent the plates collectively and pushing them ahead whereas standing. That is preferrred for these searching for a joint-friendly choice or power athletes searching for an adjunct chest exercise that reduces shoulder pressure.

4. Hex Press

Grip variations goal completely different components of a muscle group; the hex press isn’t any exception. It makes use of a pair of dumbbells and an in depth grip. Just like the Svend press, the hex press squeezes the pecs collectively as you push the burden.

How To Do It

Seize a pair of moderate-to-heavy dumbbells and sit on the finish of a weight bench.
Kick off the ground together with your ft and rock backward on the bench, preserving your ft firmly planted.
Lengthen the arms and maintain the dumbbells above the shoulders; palms dealing with one another, with the perimeters of the dumbbells touching.
Interact the core and decrease the dumbbells whereas preserving them in touch.
As soon as the dumbbells contact your chest, press again to the beginning place.

What It Works

This train targets the chest, triceps, and deltoids. The dumbbells’ anatomical positioning promotes larger shoulder flexion, successfully partaking the higher pectoral muscle mass (pec minor). It’s good for newbies to strengthen for extra superior actions.

5. Reverse-Grip Bench Press

This bench press variation mirrors the normal elevate with a key distinction: a reverse or supinated grip. It’s an excellent choice for these searching for progress whereas minimizing pressure on their shoulders.

How To Do It

Plant your ft firmly on the ground together with your knees bent. Arch your again, guaranteeing your higher again and glutes are pressed towards the bench and your ft are planted firmly on the bottom.
Place the barbell above your eyes, then unrack it utilizing a reverse grip so it aligns over your shoulders.
Decrease the barbell by bending the elbows and guiding it towards your chest.
Briefly pause because the bar touches your chest, then push it again up.

What It Works

Utilizing a supinated grip as a substitute of a pronated grip on the bench press not solely targets the pectoralis main, triceps, and shoulders however locations larger emphasis on the upper chest and engages the biceps brachii. (3)

For powerlifters and strongmen, beginning with an in depth or average grip and lighter weights is greatest to good the shape. For those who expertise wrist discomfort or elevate heavier, wrist wraps can present added stability. Give attention to higher volume relatively than most masses to construct power and enhance management.

Extra Coaching Content material

References

Gołaś, A., Zwierzchowska, A., Maszczyk, A., Wilk, M., Stastny, P., & Zając, A. (2017). Neuromuscular Management Through the Bench Press Motion in an Elite Disabled and In a position-Bodied Athlete. Journal of human kinetics, 60, 209–215. https://doi.org/10.1515/hukin-2017-0110
Marchetti, P. H., & Uchida, M. C. (2011). Results of the pullover train on the pectoralis main and latissimus dorsi muscle mass as evaluated by EMG. Journal of utilized biomechanics, 27(4), 380–384. https://doi.org/10.1123/jab.27.4.380
Lehman G. J. (2005). The affect of grip width and forearm pronation/supination on upper-body myoelectric exercise throughout the flat bench press. Journal of power and conditioning analysis, 19(3), 587–591. https://doi.org/10.1519/R-15024.1

Featured picture by way of Shutterstock/MDV Edwards

Source link