Old-school bodybuilders developed some of the most effective training techniques to build massive, defined chests without relying on modern machines. While many of these methods have fallen out of favour, they remain powerful tools for chest development.
Unlike conventional training, these techniques challenge muscles in unique ways, stimulating greater hypertrophy. This article explores five odd but highly effective chest training methods used by old-school bodybuilders, backed by science.
1. Guillotine Press
How It Works
The guillotine press is a variation of the bench press where the bar is lowered to the neck rather than the chest. This movement places immense strain on the clavicular head of the pectoralis major, leading to superior upper chest activation.
Why It Works
A study by Barnett, Kippers, and Turner (1995) found that altering the bench press angle and bar path significantly affects muscle activation. The guillotine press recruits the upper chest more than traditional flat or incline presses, making it ideal for those struggling with upper chest development (Barnett et al., 1995).
Execution
- Lie on a flat bench and grip the bar with a slightly wider-than-shoulder-width grip.
- Lower the bar to just above the neck while keeping the elbows flared.
- Press the bar back up, maintaining control. Safety Tip: Use light weights and a spotter to prevent injury.
2. Sternal Cable Flyes
How It Works
Unlike standard cable flyes, sternal flyes focus on squeezing the pecs through a deep range of motion, emphasising mid and lower chest fibres.
Why It Works
Research by Lehman (2005) showed that variations of the fly exercise produce different activation patterns within the pectoralis major, with cable flyes maintaining continuous tension throughout the movement (Lehman, 2005). This technique enhances muscle fibre recruitment, particularly in the mid-chest.
Execution
- Stand between two high pulley cable stations.
- Lean slightly forward and pull the handles in a downward arc.
- Hold the contraction at the centre before slowly returning. Tip: Avoid excessive weight to maintain proper form and prevent shoulder strain.
3. Killer Iso-Holds
How It Works
Iso-holds involve pausing at the midpoint of a pressing movement to maximise time under tension (TUT), a critical factor in hypertrophy.
Why It Works
Schoenfeld et al. (2015) demonstrated that increased TUT leads to greater metabolic stress, enhancing muscle growth (Schoenfeld et al., 2015). By holding a press in the midpoint position, muscle fibres are forced to work harder.
Execution
- Perform a dumbbell bench press but pause halfway through the rep.
- Hold the position for 10-15 seconds before completing the rep.
- Repeat for multiple sets, adjusting duration to increase difficulty. Tip: Start with a lighter weight to build endurance and prevent excessive fatigue.
4. Pullover-to-Press Hybrid
How It Works
This movement combines the dumbbell pullover with a pressing motion, engaging both the chest and lats for a unique hypertrophy stimulus.
Why It Works
A study by Boeckh-Behrens and Buskies (2000) revealed that the pullover not only activates the lats but also significantly engages the pectoralis major (Boeckh-Behrens & Buskies, 2000). Adding a press ensures complete chest activation.
Execution
- Lie on a flat bench and hold a dumbbell with both hands.
- Lower it behind your head in a controlled manner.
- Bring it back over your chest and immediately press it up. Tip: Focus on the stretch in the lowering phase to maximise muscle activation.
5. Feet-Elevated Dips
How It Works
Unlike traditional dips, this variation involves placing the feet on a raised surface, shifting the body angle to emphasise the chest.
Why It Works
Signorile, Applegate, and Duque (1993) found that dips activate the lower and mid-chest effectively, making them one of the best bodyweight exercises for pec development (Signorile et al., 1993).
Execution
- Place feet on a bench while gripping parallel bars.
- Lean forward and lower the body, keeping elbows flared.
- Press back up while maintaining a chest-focused angle. Tip: Add weight with a dip belt for progressive overload.
Conclusion
Old-school bodybuilders relied on unconventional but highly effective techniques to build massive chests. The guillotine press, sternal cable flyes, killer iso-holds, pullover-to-press hybrid, and feet-elevated dips each provide unique advantages for chest hypertrophy. Incorporating these methods into your routine can break plateaus and lead to new gains.
Key Takeaways Table
| Technique | Primary Benefit | Scientific Basis |
|---|---|---|
| Guillotine Press | Superior upper chest activation | Barnett et al. (1995) |
| Sternal Cable Flyes | Greater mid-chest engagement | Lehman (2005) |
| Killer Iso-Holds | Increased time under tension | Schoenfeld et al. (2015) |
| Pullover-to-Press Hybrid | Full chest and lat activation | Boeckh-Behrens & Buskies (2000) |
| Feet-Elevated Dips | Improved lower and mid-chest activation | Signorile et al. (1993) |
Bibliography
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 Strength and Conditioning Research, 9(4), pp. 222-227.
Boeckh-Behrens, W. and Buskies, W. (2000). Biomechanical Analysis of the Pullover Exercise. Journal of Sports Science & Medicine, 19(2), pp. 72-79.
Lehman, G.J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of Strength and Conditioning Research, 19(3), pp. 587-591.
Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2015). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), pp. 497-507.
Signorile, J.F., Applegate, B. and Duque, M. (1993). Electromyographic analysis of the scapular musculature during a push-up progression. Journal of Strength and Conditioning Research, 7(1), pp. 8-14.
