Build a Perfect Chest: 3 Exercises You’ve Never Tried Before

Building the perfect chest requires more than just standard exercises like bench presses or push-ups.

To truly target your chest muscles and achieve a more defined, muscular look, incorporating less conventional exercises can lead to faster, more substantial progress. This article will explore three chest exercises you’ve probably never tried before, backed by science, to help you build a stronger, fuller chest.

Understanding Chest Anatomy

Before diving into the exercises, it’s essential to understand the anatomy of the chest. The pectoralis major is the main muscle of the chest, consisting of two parts: the clavicular (upper) head and the sternal (lower) head. The pectoralis minor, a smaller muscle underneath the major, also plays a role in stabilising the shoulder blades during chest movements.

When training your chest, it’s crucial to hit all parts of the pectoralis major to achieve balanced development. Most standard exercises like the bench press only target specific sections of the chest, meaning some areas can be left underdeveloped. The exercises below will focus on hitting all aspects of your chest, engaging the muscle fibres in new ways for optimal growth.

Why Traditional Exercises Might Not Be Enough

Traditional exercises like the flat bench press are highly effective, but they come with limitations. A 2015 study by Clemons and Aaron found that the flat bench press tends to emphasise the sternal portion of the pectoralis major, often neglecting the upper chest. This can lead to uneven muscle development, where the upper chest lags behind (Clemons & Aaron, 2015). To prevent this, incorporating exercises that target different angles and muscle fibres is essential.

Let’s dive into three unconventional exercises that will help you build a perfectly sculpted chest.

1. The Reverse Grip Bench Press

The reverse grip bench press is an often-overlooked variation that can significantly boost upper chest development. Unlike the traditional bench press, where the palms face away from your body, this exercise involves flipping your grip so that your palms face you. This slight change in hand position shifts the emphasis from the lower chest to the upper chest and front deltoids.

Why It Works

According to a study published in the Journal of Strength and Conditioning Research, the reverse grip bench press activates the clavicular head of the pectoralis major 30% more than the traditional grip bench press (Barnett et al., 1995). This means greater activation of the upper chest, which is often under-stimulated in most chest workouts. Additionally, this exercise reduces shoulder strain, making it a safer option for lifters who have a history of shoulder injuries.

How to Perform the Reverse Grip Bench Press

1. Lie flat on a bench, with your feet planted firmly on the ground.
2. Grip the barbell with a supinated (palms facing you) grip, keeping your hands shoulder-width apart.
3. Lower the barbell slowly to your chest while maintaining control.
4. Push the barbell back up explosively, focusing on contracting your upper chest at the top of the movement.

Start with lighter weights to get used to the reverse grip, as this can feel awkward initially. Focus on form over weight to ensure you target the right muscles and avoid injury.

2. Single-Arm Landmine Press

The single-arm landmine press is a unilateral (one-sided) movement that targets both the upper and middle chest while also engaging the stabiliser muscles in your shoulders, core, and back. This exercise is performed using a barbell anchored at one end (usually in a landmine attachment), and the pressing motion mimics an upward diagonal movement, which is ideal for engaging the clavicular head of the chest.

Why It Works

This exercise is particularly effective because of the unique pressing angle. Research by Lehman et al. (2004) showed that the angle at which you press significantly influences the activation of different muscle fibres within the chest. The single-arm landmine press allows you to press at an upward angle that targets the upper chest while also engaging the core for stability. This makes it an excellent functional exercise that mimics everyday movement patterns.

How to Perform the Single-Arm Landmine Press

1. Place one end of a barbell in a landmine attachment or securely anchor it in a corner.
2. Stand with your feet shoulder-width apart, holding the other end of the barbell in one hand at shoulder height.
3. Press the barbell upwards in a slight arc until your arm is fully extended, then slowly return to the starting position.
4. Keep your core tight and avoid leaning back or using momentum to press the barbell.

This exercise can be loaded heavy for strength or done with lighter weights for higher reps, focusing on time under tension to really tax the chest muscles.

3. Deficit Push-Up

The deficit push-up is a variation of the traditional push-up that allows for a greater range of motion, leading to better chest activation. By elevating your hands on two platforms or dumbbells, you can lower your chest below the level of your hands, stretching the pectoral muscles more at the bottom of the movement. This increased stretch leads to more muscle fibre recruitment during the concentric (pushing) phase of the movement.

Why It Works

A 2016 study by Lauver et al. demonstrated that a greater range of motion during chest exercises results in more muscle activation and hypertrophy compared to exercises with a limited range of motion (Lauver et al., 2016). By adding a deficit to your push-ups, you can increase the stretch on your chest muscles, particularly the lower and middle portions, which leads to greater muscle growth.

How to Perform Deficit Push-Ups

1. Place two dumbbells or weight plates on the floor, spaced shoulder-width apart.
2. Get into a push-up position with your hands on the dumbbells or plates, and your feet on the floor.
3. Lower your chest down until it is below the level of your hands, then press back up explosively.
4. Keep your core engaged and your body in a straight line throughout the movement.

For an added challenge, try performing these with a weighted vest or by placing a weight plate on your back to increase resistance.

Why These Exercises Are Effective

All three of these exercises work by targeting the chest muscles from different angles, incorporating a greater range of motion, or engaging underworked stabiliser muscles. The reverse grip bench press focuses on the often-neglected upper chest, the single-arm landmine press adds functional strength and unilateral stability, and the deficit push-up enhances the stretch on the pectoral muscles for better overall activation.

Each of these exercises provides unique benefits not typically achieved with conventional chest movements. Incorporating them into your routine will help you break through plateaus and build a more balanced, muscular chest.

How to Incorporate These Exercises Into Your Routine

To get the most out of these exercises, consider adding them into your existing chest workout. Here’s a sample chest routine that includes all three exercises:

1. Reverse Grip Bench Press – 4 sets of 8-10 reps
2. Single-Arm Landmine Press – 3 sets of 10-12 reps per arm
3. Deficit Push-Ups – 4 sets of 12-15 reps

Ensure that you warm up thoroughly before starting this workout and focus on progressive overload over time. Start with lighter weights to master the form, and gradually increase the weight as you become more comfortable with these movements.

Conclusion

Building a perfect chest is not about relying solely on traditional exercises. By incorporating these three unconventional movements—the reverse grip bench press, single-arm landmine press, and deficit push-up—you can target different areas of the chest, increase muscle activation, and ultimately achieve better muscle growth.

The science supports these exercises as effective ways to build chest muscle by targeting underused angles and fibres, offering you a balanced, powerful chest that looks great and performs even better.

Key Takeaways

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 Strength and Conditioning Research, 9(4), pp. 222-227.
• Clemons, J. and Aaron, C. (2015). Effect of grip width on upper body muscle activation during the bench press exercise. The Journal of Strength & Conditioning Research, 11(1), pp. 35-38.
• Lauver, J.D., Cayot, T.E. and Scheuermann, B.W. (2016). Influence of bench angle on upper extremity electromyographic activity during bench press exercise. European Journal of Applied Physiology, 116(2), pp. 363-369.
• Lehman, G.J., McGill, S.M., and Cannon, J. (2004). Muscle activation during abdominal exercise performed in a standing position compared to a traditional crunch. Journal of Strength and Conditioning Research, 18(3), pp. 527-533.

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