The chances are that, like most guys, you want to build a big chest so you spend at least one session each work glued to the bench press. While no one will doubt that this classic lift is great for building powerful pecs, if you do it week in, week out, your progress will quickly stagnate. Which is why you should include these nine other chest-specific super moves into your workout and watch your muscles grow.
Incline dumbbell flye
Why? It isolates your chest muscles by taking your arms out of the equation.
How Lie in an incline bench holding a dumbbell in each hand with a slight bend in your elbows. Lower the weights out slowly to the side then reverse back to the start.
Gym ball press-up
Why? The instability of the ball makes your chest work harder to keep you rigid.
How Grip the ball with hands either side of it with your body in a straight line. Lower your chest down to the ball then press back up powerfully.
Decline bench press
Why? It targets the lower portion of your pecs.
How Lie on a decline bench holding a barbell with a wider than shoulder-width grip. Slowly lower the bar to your chest then press back up powerfully.
Why? Dumbbells allow a greater range of motion than a bar and require more effort to stabilise.
How Lie flat on a bench holding a dumbbell with extended arms above you. Slowly lower the weights down then press back up strongly.
Why? With cables you must control the weight through the entire rep, making your chest work harder.
How Stand in the middle of a cable machine holding a D-handle, attached to the high pulley, in each hand. Squeeze your chest to bring your hands down in front of your body then return slowly to the start.
Incline bench press
Why? It places greater emphasis on the top of your chest muscles and the front of your shoulders.
How Lie on an incline bench holding a barbell with a wider than shoulder-width grip. Slowly lower the bar to your chest then press back up powerfully.
Why? It requires explosive power to push your hands up off the floor.
How Start in a press-up position then lower your chest to the floor. Press back up powerfully and draw your hands up and clap them together.
Why? This moves targets your pecs and lats to build a wide torso.
How Lie flat on a bench holding one dumbbell over your chest in both hands. Slowly lower the weight back behind your head until you feel a stretch then return back to the start.
Why? It works your chest as well as your arms, shoulders and core.
How Start in a press-up position holding a dumbbell in each hand. Lower down then press back up, twisting to lift one arm up above you. Reverse back down then repeat with the other arm.
Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.
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