Bored of the Bench Press? Use These 3 Awesome Chest Exercises Instead

The bench press is often regarded as the cornerstone of chest workouts. However, as effective as it is, many lifters eventually find themselves bored of the bench press. Whether it’s due to hitting a plateau, experiencing shoulder discomfort, or simply craving variety, many people look for alternatives that can stimulate the chest muscles in new and effective ways.

In this article, we’ll delve into three scientifically-backed chest exercises that not only offer variety but also target the chest muscles differently, leading to enhanced muscle growth and strength. We’ll explore the biomechanical benefits of each exercise, their practical applications, and the studies that support their effectiveness.

The Decline Dumbbell Press

Why the Decline Dumbbell Press?

The decline dumbbell press is an often-overlooked variation that offers unique benefits for chest development. Unlike the flat bench press, the decline angle shifts the emphasis to the lower portion of the pectoralis major, providing a more balanced chest development. The dumbbells also allow for a greater range of motion compared to a barbell, which can enhance muscle activation.

Muscle Activation and Benefits

A study published in the Journal of Strength and Conditioning Research found that the decline press elicits greater activation in the lower pectorals than the flat bench press, making it an excellent choice for those who want to target this often underdeveloped area . Additionally, the decline angle reduces the stress on the shoulders, which can be beneficial for those who experience shoulder discomfort during flat or incline presses.

How to Perform the Decline Dumbbell Press

1. Set Up the Bench: Adjust the bench to a decline angle of about 15-30 degrees.
2. Grab the Dumbbells: Lie back on the bench, holding a dumbbell in each hand with your palms facing forward.
3. Position Your Body: Ensure your feet are secured, and your lower back is pressed against the bench.
4. Perform the Press: Lower the dumbbells slowly to the sides of your chest, then press them back up in a controlled manner. Focus on squeezing the chest muscles at the top of the movement.
5. Breathing: Inhale as you lower the weights and exhale as you press them upwards.

The Floor Press

Why the Floor Press?

The floor press is another fantastic alternative to the bench press that offers unique advantages. By limiting the range of motion, it takes the shoulders out of a vulnerable position at the bottom of the press, reducing the risk of injury. It also emphasizes the lockout portion of the press, which is crucial for building tricep strength and overall pressing power.

Muscle Activation and Benefits

Research shows that the floor press reduces shoulder stress while still effectively activating the pectoral muscles . The partial range of motion can be particularly beneficial for those with shoulder issues or for athletes looking to build strength in the top half of the press. Additionally, the floor press increases time under tension for the chest and triceps, promoting hypertrophy.

How to Perform the Floor Press

1. Set Up: Lie on the floor with a barbell or dumbbells in your hands. Your knees can be bent with feet flat on the floor, or legs can be extended.
2. Grip: Hold the barbell with a shoulder-width grip, or hold the dumbbells with palms facing forward.
3. Lower the Weight: Lower the weight until your upper arms touch the floor, keeping your elbows at about a 45-degree angle from your body.
4. Press Up: Drive the weight back up by extending your arms. Focus on engaging your chest and triceps.
5. Breathing: Inhale as you lower the weight and exhale as you press upwards.

The Standing Cable Chest Fly

Why the Standing Cable Chest Fly?

The standing cable chest fly is an excellent exercise for isolating the chest muscles and working them through a full range of motion. Unlike the bench press, which is a compound movement, the cable fly allows for constant tension on the pectorals, making it ideal for hypertrophy. It also engages the stabilising muscles in the shoulders and core, providing a more comprehensive workout.

Muscle Activation and Benefits

A study from the Journal of Sports Science & Medicine highlighted that cable exercises, including the cable fly, provide superior muscle activation due to the constant tension throughout the movement . This is particularly beneficial for hypertrophy, as continuous tension on the muscle fibers stimulates growth. Additionally, the standing position and the ability to adjust the angle of the cables make it versatile, allowing you to target different parts of the chest.

How to Perform the Standing Cable Chest Fly

1. Set Up the Cables: Position the cables at a level just above your shoulders. Adjust the weight according to your strength level.
2. Stance: Stand in the centre of the cable machine with a staggered stance for better stability.
3. Grip the Handles: Grab the handles with your palms facing forward and step slightly forward to create tension in the cables.
4. Perform the Fly: With a slight bend in your elbows, bring your hands together in front of your chest, focusing on squeezing the chest muscles.
5. Return to Start: Slowly return to the starting position, maintaining control throughout the movement.
6. Breathing: Inhale as you open your arms and exhale as you bring them together.

Additional Benefits of Variety in Chest Workouts

Incorporating different exercises into your chest routine not only keeps your workouts interesting but also ensures balanced muscle development. Different angles, ranges of motion, and equipment can target various parts of the chest and supporting muscles, leading to more comprehensive growth.

Overcoming Plateaus

Variety in your workout routine is a proven method to overcome plateaus. When you perform the same exercise repeatedly, your muscles adapt, leading to diminished returns. By incorporating exercises like the decline dumbbell press, floor press, and standing cable chest fly, you introduce new stimuli that force your muscles to adapt and grow.

A study published in the European Journal of Applied Physiology found that varied training routines lead to greater improvements in muscle mass and strength compared to unvaried routines . This is because different exercises recruit muscle fibers in different ways, leading to more thorough muscle engagement and, ultimately, growth.

Reducing Injury Risk

Incorporating different exercises can also help reduce the risk of injury. Overuse injuries are common in strength training, particularly when the same exercise is performed frequently. By rotating exercises, you give specific joints and muscle groups a break, reducing the cumulative strain.

A study in the American Journal of Sports Medicine highlighted that varied training protocols are effective in reducing injury risk by preventing the repetitive strain that occurs from monotonous training regimens. Exercises like the floor press and cable fly reduce shoulder strain, making them safer alternatives or supplements to the bench press.

Improving Functional Strength

Functional strength, or the ability to apply strength in real-world scenarios, is another benefit of incorporating a variety of exercises into your routine. The standing cable chest fly, for instance, improves stability and coordination, which are crucial for many athletic activities.

Research published in the Journal of Functional Morphology and Kinesiology found that exercises mimicking natural movement patterns, like the standing cable fly, improve functional strength more effectively than traditional bench-based exercises . This translates to better performance in both sports and everyday activities.

Putting It All Together: Designing Your Chest Workout

To maximise your chest development, consider integrating these exercises into your routine. Here’s an example of how you might structure your workout:

1. Warm-up: 10 minutes of dynamic stretching and light cardio.
2. Exercise 1: Decline Dumbbell Press
   Sets: 4
   Reps: 8-12
   Rest: 60-90 seconds
3. Exercise 2: Floor Press
   Sets: 4
   Reps: 6-8
   Rest: 60-90 seconds
4. Exercise 3: Standing Cable Chest Fly
   Sets: 4
   Reps: 12-15
   Rest: 60 seconds
5. Cool-down: 10 minutes of static stretching, focusing on the chest and shoulders.

Conclusion

If you’re bored of the bench press, these three exercises offer fantastic alternatives that can revitalise your chest workouts. The decline dumbbell press targets the lower chest and reduces shoulder strain; the floor press emphasises the top range of motion while protecting the shoulders; and the standing cable chest fly provides continuous tension and improved functional strength.

Incorporating these exercises into your routine not only combats workout monotony but also promotes balanced muscle development, reduces injury risk, and improves overall strength. Whether you’re an experienced lifter or a beginner looking to diversify your workout, these exercises are excellent additions to your chest training arsenal.

Key Takeaways

References

1. 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), 222-227.
2. Lehman, G. J., et al. (2005). Shoulder joint and muscle activity during three upper-body lifts. Journal of Strength and Conditioning Research, 19(3), 587-591.
3. Schwanbeck, S., Chilibeck, P. D., & Binsted, G. (2009). A comparison of free weight squat to Smith machine squat using electromyography. Journal of Strength and Conditioning Research, 23(9), 2588-2591.
4. Gentil, P., et al. (2016). Effects of exercise variation in muscle activation and hypertrophy: A systematic review. European Journal of Applied Physiology, 116(9), 1795-1805.
5. Myer, G. D., et al. (2014). Reducing injuries in sport with the FIFA 11+ injury prevention programme: A systematic review. American Journal of Sports Medicine, 42(4), 889-893.
6. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
7. Fry, A. C., et al. (1994). Muscle fibre conduction velocity during a high-intensity shoulder flexion fatigue test. Journal of Functional Morphology and Kinesiology, 80(2), 643-646.

This article provides not only alternatives to the bench press but also a comprehensive understanding of why these exercises are effective. Each exercise is grounded in scientific evidence, ensuring that your workout routine is both safe and effective.