Looking for unique exercises that target your upper, middle and lower pecs? Check out these 8 unorthodox exercises to force massive chest growth.
When it comes to the chest, one of the best exercises you can do is the bench press, and this is something a vast majority agrees on. However, you also want to add variety to be able to keep challenging your body and keep adding gains.
And the best way to do that is to add different exercises to your routine. When it comes to targeting your chest, Max Posternak shared his list of exercises you are probably not doing, or even heard of.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
Check out 8 unorthodox exercises to force massive chest growth.
8 Unorthodox Exercises to Force Massive Chest Growth
1. Incline Log or Swiss Bar Press
The point of this exercise is to use a bar, or log, that allows you to take a wide neutral grip which will hit your upper chest in a different way than a regular bench press while still allowing you to go really heavy.
2. Crossbody Incline Cable Chest Press
By changing the angle where you press from, you are able to place more tension on different portions of your pectoralis major. This unorthodox exercise targets the inner and upper portions of the chest.
Using a bench and a cable machine, sit at an angle turned towards the arm and press across the body.
3. Reverse Grip Dumbbell Press
This also targets the upper chest. By using a reverse grip, you get the elbows closer to your body, taking away the delts of the equation.
4. Single-Arm Crossbody Pec Dec Fly
If you are lagging with muscle growth around the sternum, this is the movement for you. Sitting at a pec dec fly, grab one handle and push it across your body, aiming to get to your opposite shoulder.
5. Low to High Cable Fly
This is a good exercise for the upper chest, but better to do them at the end of a workout as you won’t be able to go very heavy on it.
6. Angled Single-Arm Dumbbell Press
If you are struggling with stabilisation in this exercise, you can do this movement on a hammer-strength machine.
With the dumbbell, you will press up across your body, since you will be laying on the bench on top of your shoulder.
7. Crossbody Fly
This exercise will get a peak contraction at the end of each rep while working both arms simultaneously. Just make sure both arms cross your body in front of your body and keep alternating them.
Source: Pixabay8. Low to High Dumbbell Fly
Another exercise that will target your upper chest, just make sure you use lighter than usual dumbbells and seat at an inclined bench.
And that is Posternak’s list of unorthodox exercises to force massive chest growth. Pick a couple of these exercises and add them to your chest routine.
To see how to perform each of them, click on the video below.
VIDEO – 8 Unorthodox Exercises to Force Massive Chest Growth
Timestamp of the video:
Incline low or swiss bar press – 0:26
Crossbody incline cable chest press – 1:22
Reverse grip dumbbell press – 2:17
Single-Arm Crossbody Pec Dec Fly – 3:02
Low to high cable fly – 4:04
Angled single-arm dumbbell press – 4:40
Crossbody fly – 5:52
Low to high dumbbell fly – 6:35
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Image Sources
- Superman: Pixabay