Building a massive, well-defined chest is a primary goal for many strength athletes and physique-focused lifters. However, most lifters limit themselves to flat bench presses, incline dumbbell presses, and cable crossovers—ignoring a number of biomechanically unique and highly effective movements.
In this article, we uncover three forgotten chest exercises that offer immense muscle-building potential backed by science. These movements target different aspects of the pectoralis major and supporting musculature, helping you break through plateaus and stimulate new growth.
Why Variety Matters in Chest Training
The pectoralis major has two heads: the clavicular (upper chest) and the sternal (middle and lower chest). Each responds differently to changes in arm angle, torso position, and resistance profile. Repeating the same angles limits the stimulus provided to muscle fibers. Resistance training research confirms that varying the plane of movement and load type increases muscle activation and hypertrophy (Schoenfeld et al., 2017).
By integrating underused exercises that challenge the pecs in unfamiliar ways, lifters can enhance both hypertrophy and neuromuscular coordination.
[wpcode id=”229888″]Exercise 1: The Guillotine Press
What It Is
The guillotine press is a variation of the barbell bench press performed with the bar lowered to the neck instead of the chest. The lifter flares the elbows to an almost perpendicular position relative to the torso, increasing upper chest and shoulder engagement.
How to Perform
- Lie flat on a bench with a barbell.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to just below your Adam’s apple, elbows flared wide.
- Pause briefly before pressing back up in a straight line.
Use light to moderate loads and controlled tempo to avoid shoulder stress.
Why It Works
The guillotine press targets the clavicular head of the pectoralis major more intensely than standard flat pressing. An EMG analysis by Barnett et al. (1995) found significantly greater activation of the upper pecs when performing bench presses with a higher bar path and elbow flare.
This movement also increases the range of motion and stretch at the bottom, which is a key driver of muscle hypertrophy (Schoenfeld & Contreras, 2016). Stretch-mediated hypertrophy occurs due to mechanical tension applied to the muscle during elongation, and the guillotine press exploits this mechanism effectively.
Cautions and Modifications
This movement increases anterior shoulder strain due to the extreme arm position. Lifters with shoulder impingement or instability should avoid this movement or perform a modified version with dumbbells on a slight incline for better joint positioning.
Exercise 2: The Squeeze Press
What It Is
The squeeze press is a dumbbell pressing movement performed by pressing two dumbbells together throughout the range of motion. The focus here is on maximal chest activation through continuous tension and adduction.
How to Perform
- Lie on a flat bench holding two dumbbells.
- Keep the dumbbells pressed together, palms facing in.
- Lower the weights slowly to the chest, maintaining tension between them.
- Press back up, keeping the dumbbells in contact throughout.
Use moderate weights and emphasize squeezing the pecs during the concentric and eccentric phases.
Why It Works
Unlike typical pressing movements, which rely heavily on pressing mechanics, the squeeze press emphasizes isometric adduction and intramuscular tension. A study by Signorile et al. (1995) found that adduction-focused chest exercises significantly increased pectoralis major activation compared to traditional pressing.
Furthermore, maintaining the squeeze creates continuous time under tension (TUT), a known hypertrophic stimulus (Schoenfeld, 2010). This method also minimizes the contribution of the triceps, forcing the chest to do most of the work.
Additional Benefits
- Enhances mind-muscle connection.
- Safe for shoulder joints due to neutral grip.
- Can be used as a hypertrophy finisher after compound presses.
Exercise 3: Incline Cable Fly with Cross-Body Reach
What It Is
This incline fly variation involves crossing one arm over the midline of the body to increase the contraction at the end of the movement. It’s performed using a single cable on an incline bench positioned in front of the weight stack.
How to Perform
- Set an incline bench at a 30-45° angle in front of a cable machine.
- Grab the cable handle with one arm.
- Perform a fly movement, bringing the arm across the body past the midline.
- Squeeze the pec hard at the peak and return with control.
Perform 10–15 reps per side and repeat on the opposite arm.
Why It Works
The pectoralis major’s primary function is horizontal adduction—bringing the arm across the chest. Traditional flys stop short of full contraction. However, this cross-body version maximizes range of motion and fiber recruitment.
Studies show that performing unilateral flys with cables enhances peak contraction and muscular activation compared to bilateral dumbbell versions (Welsch et al., 2005). The use of cables ensures constant resistance throughout the range of motion, overcoming the resistance drop-off seen with free weights.
In addition, this exercise significantly recruits the upper chest when performed at an incline, especially when the hand crosses the body at shoulder height or above (Glass et al., 2010).
Practical Applications
- Great for upper chest isolation.
- Effective for symmetry and correcting imbalances.
- Ideal for bodybuilders or aesthetic-focused lifters.
Strategic Implementation of These Exercises
Programming Guidelines
Incorporate these exercises into your training routine as follows:
- Guillotine Press: Use as a primary movement once per week. Perform 3–4 sets of 8–10 reps with lighter weights.
- Squeeze Press: Ideal as a secondary movement or finisher. Use higher reps (12–15) for 3 sets with moderate tempo.
- Incline Cross-Body Cable Fly: Add during isolation or hypertrophy blocks. Perform 3–4 sets per arm with 10–15 reps focusing on quality contraction.
Alternate these movements every few weeks to maintain training novelty and avoid accommodation.
When to Use Them
These exercises are particularly useful when:
- Chest development has plateaued.
- Upper chest is underdeveloped.
- You want to reduce joint strain while still stimulating growth.
- You need greater isolation without heavy compound overload.
Conclusion
Building an impressive chest doesn’t always require lifting heavier on traditional presses. By incorporating biomechanically distinct and forgotten exercises like the guillotine press, squeeze press, and incline cable fly with cross-body reach, you create novel stimuli that challenge the chest from new angles. These movements maximize fiber recruitment, time under tension, and contraction quality—three vital variables for hypertrophy.
Backed by scientific evidence and practical application, these exercises belong in any serious lifter’s toolkit. As always, listen to your body, prioritize form, and cycle exercises to keep the stimulus fresh and effective.
References
Barnett, C., Kippers, V. & 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.
Glass, S. C., Armstrong, T. & White, B. (2010). Comparison of muscle activity using various forms of resistance during a horizontal adduction movement. Journal of Strength and Conditioning Research, 24(2), pp. 340–345.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.
Schoenfeld, B. J. & Contreras, B. (2016). The muscle pump: Potential mechanisms and applications for enhancing hypertrophic adaptations. Strength and Conditioning Journal, 38(5), pp. 20–28.
Schoenfeld, B. J., Ogborn, D. & Krieger, J. W. (2017). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), pp. 1689–1697.
Signorile, J. F., Zink, A. J. & Szwed, S. (1995). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, 6(3), pp. 115–120.
Welsch, E. A., Bird, M. & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, 19(2), pp. 449–452.
