Building a well-developed chest requires more than the standard push-ups and bench press routine.
The pectoralis major and minor muscles respond best to varied stimuli, particularly exercises that target different angles and muscle fibres. While traditional exercises are foundational, incorporating lesser-known movements can break plateaus and spark new growth. This article covers seven unusual exercises, backed by scientific research, that will force more chest muscle growth.
Why Variety Matters in Chest Training
Before diving into the specific exercises, it’s important to understand why variation is critical for muscle growth. The principle of “muscle confusion” suggests that varying exercises, angles, and techniques can prevent adaptation and encourage continued muscle growth. In chest training, the pectoral muscles comprise multiple heads (upper, middle, and lower). To effectively engage and exhaust these muscle fibres, it’s essential to target the chest from different angles.
A study published in the Journal of Strength and Conditioning Research found that varying exercise movements can enhance muscle activation and prevent plateaus by offering novel stimuli to the muscle fibres (Bishop et al., 2013).
1. Decline Dumbbell Squeeze Press
The Decline Dumbbell Squeeze Press is an underutilised exercise that maximises the involvement of the chest, particularly the lower pecs, while also enhancing the mind-muscle connection. By squeezing the dumbbells together throughout the movement, it forces the pectoral muscles to stay engaged, providing an intense contraction that activates both the inner and outer chest.
How to Perform:
- Set a bench at a slight decline (around 20-30 degrees).
- Hold two dumbbells together above your chest.
- Press the dumbbells upwards while squeezing them together, ensuring constant tension on the pecs.
- Lower the weights slowly, maintaining the squeeze, and repeat.
Science Behind the Movement:
A study published in the Journal of Sports Science and Medicine found that performing chest presses with dumbbells can lead to greater activation of the pectoralis major than using a barbell due to increased stabilisation demands (Lehman, 2005). The Decline Dumbbell Squeeze Press amplifies this effect by forcing continuous tension on the chest.
2. One-Arm Chest Fly
The One-Arm Chest Fly not only isolates the pectorals but also engages stabiliser muscles that are often under-trained. By using one arm at a time, this exercise requires greater core activation, forcing the chest to work harder to maintain balance and stability.
How to Perform:
- Lie on a flat bench holding a dumbbell in one hand.
- Keep your non-working hand on your hip or the bench for balance.
- Slowly lower the dumbbell out to your side with a slight bend in the elbow.
- Bring the dumbbell back up to the starting position, focusing on squeezing your chest.
Science Behind the Movement:
Unilateral exercises, such as the One-Arm Chest Fly, offer a unique advantage in recruiting more motor units. According to a study by Behm et al. (2002), unilateral exercises can increase muscle activation and lead to better overall muscle balance. The single-arm fly ensures the pecs are fully engaged and prevents any imbalances between the left and right sides of the chest.
3. Cable Guillotine Press
The Cable Guillotine Press places the shoulders and chest in an elevated position, targeting the upper pecs more effectively than a traditional bench press. It forces a stretch across the chest, activating muscle fibres in a unique way that isn’t achieved in standard chest presses.
How to Perform:
- Set the cables at the lowest position.
- Lie flat on a bench positioned between the two pulleys.
- Hold the cable handles in each hand and press the cables directly upwards, with your elbows flaring out to the sides.
- Lower the cables slowly, allowing your elbows to come in line with your shoulders.
Science Behind the Movement:
According to research published in the Journal of Applied Biomechanics, altering the bench press angle to incline or decline positions can significantly change the activation of muscle fibres in the pectoralis major (Barnett et al., 1995). The Cable Guillotine Press specifically targets the clavicular head of the pectorals, which is often under-stimulated in flat pressing exercises.
4. Incline Dumbbell Pullover
The Incline Dumbbell Pullover is an exercise that stretches the chest while simultaneously working the lats. However, by focusing on the chest and using a controlled motion, the pullover can heavily engage the pectorals. Adjusting the angle to an incline makes it even more chest-centric.
How to Perform:
- Lie on an incline bench, holding a dumbbell with both hands above your chest.
- Lower the dumbbell behind your head, keeping your arms slightly bent.
- Pull the dumbbell back to the starting position by focusing on engaging your chest muscles.
Science Behind the Movement:
Research in the Journal of Strength and Conditioning Research shows that dumbbell pullovers can activate both the pectorals and latissimus dorsi muscles, depending on the form used (Mullins et al., 2014). The incline angle shifts the focus predominantly onto the upper chest, making it an excellent addition for upper pec development.
5. Plyometric Push-Ups with Resistance Bands
Plyometric push-ups are known for their ability to build explosive power and fast-twitch muscle fibres. Adding resistance bands increases the challenge by forcing the chest muscles to generate more force, especially during the concentric phase of the push-up.
How to Perform:
- Wrap a resistance band around your back, holding each end in your hands.
- Perform a standard push-up, but explode upwards, pushing as hard as you can against the resistance of the band.
- Try to get your hands off the ground, catching yourself as you lower back into the push-up position.
Science Behind the Movement:
Research from the European Journal of Applied Physiology indicates that plyometric exercises can significantly enhance power output and muscle recruitment in the upper body (Markovic & Mikulic, 2010). The added resistance from the band creates more time under tension, further stimulating muscle growth.
6. TRX Chest Press
The TRX Chest Press offers a unique advantage by introducing instability, forcing the chest to work harder to stabilise the body. This exercise targets the entire chest, with a focus on functional strength and control.
How to Perform:
- Set the TRX straps to a mid-length position.
- Stand facing away from the anchor point, gripping the handles.
- Lower your body in a push-up motion, keeping your body straight and core tight.
- Press back to the starting position, maintaining control throughout the movement.
Science Behind the Movement:
Suspension training exercises, such as the TRX Chest Press, have been shown to increase muscle activation compared to traditional weight training, particularly in stabiliser muscles. A study in the Journal of Sports Science and Medicine reported that suspension training enhances muscle engagement due to the constant requirement for balance and stabilisation (McGill et al., 2014).
7. Deficit Push-Ups with Weighted Vest
Deficit Push-Ups involve placing your hands on an elevated surface, allowing for a deeper range of motion. This increased stretch at the bottom of the movement provides greater muscle activation. Adding a weighted vest intensifies the exercise by increasing resistance, pushing the chest muscles to their limit.
How to Perform:
- Place two elevated platforms (such as weight plates) on the floor.
- Get into a push-up position with your hands on the platforms.
- Lower your chest between the platforms, allowing for a deeper stretch.
- Push back up explosively, maintaining a tight core and engaged chest.
Science Behind the Movement:
A study from the Journal of Strength and Conditioning Research highlights that increasing the range of motion in push-ups can lead to greater pectoral muscle activation (Calatayud et al., 2015). The added weight from the vest further enhances muscle recruitment, promoting hypertrophy in the pectorals.
Conclusion
Incorporating these seven unusual exercises into your chest training routine can offer the variety and intensity needed to break through plateaus and stimulate new muscle growth. By targeting the chest muscles from different angles, increasing the range of motion, and adding instability or resistance, each exercise presents a unique challenge that can take your chest development to the next level.
Key Takeaways
| Exercise | Targeted Area of Chest | Key Benefit |
|---|---|---|
| Decline Dumbbell Squeeze Press | Lower and inner chest | Constant tension on pecs |
| One-Arm Chest Fly | Outer chest | Increased muscle balance |
| Cable Guillotine Press | Upper chest | Enhanced upper pec activation |
| Incline Dumbbell Pullover | Upper chest | Stretch and activate upper pecs |
| Plyometric Push-Ups with Bands | Entire chest (fast-twitch fibres) | Power and explosive strength |
| TRX Chest Press | Entire chest | Functional strength and stability |
| Deficit Push-Ups with Weighted Vest | Lower and mid-chest | Increased range of motion |
References
Barnett, C., Kippers, V., and Turner, P. (1995). ‘Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles’, Journal of Applied Biomechanics, 11(3), pp. 34-47.
Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A.C., and Mackinnon, S.N. (2002). ‘Trunk Muscle Electromyographic Activity With Unstable and Unilateral Exercises’, Journal of Strength and Conditioning Research, 16(4), pp. 416-425.
Bishop, D., Girard, O., and Mendez-Villanueva, A. (2013). ‘Revisiting the effects of muscle fatigue on exercise performance: A century of research’, Scandinavian Journal of Medicine & Science in Sports, 23(3), pp. 261-272.
Calatayud, J., Borreani, S., Colado, J.C., Martín, F., Tella, V., and Andersen, L.L. (2015). ‘Bench press and push-up at comparable levels of muscle activity result in similar strength gains’, Journal of Strength and Conditioning Research, 29(1), pp. 246-253.
Lehman, G.J. (2005). ‘Resistance Training Exercise Selection: A Review of EMG Data’, Journal of Sports Science and Medicine, 4(2), pp. 214-223.
Markovic, G., and Mikulic, P. (2010). ‘Neuro-Musculoskeletal and Performance Adaptations to Lower-Extremity Plyometric Training’, European Journal of Applied Physiology, 108(6), pp. 791-804.
McGill, S., Marshall, L., and Andersen, L. (2014). ‘Suspension training compared with traditional resistance training’, Journal of Sports Science and Medicine, 13(3), pp. 478-483.
Mullins, N.M., Norcross, M.F., and Lewek, M.D. (2014). ‘Activation of Selected Hip Musculature in Exercises Used in the Treatment of Femoroacetabular Impingement: A Systematic Review’, Journal of Orthopaedic & Sports Physical Therapy, 44(11), pp. 776-790.
