When it comes to building a massive, powerful chest, most people stick to the basics: bench presses, push-ups, and dumbbell flyes. While these exercises are great, relying solely on them can lead to plateaus. To truly take your chest growth to the next level, it’s time to think outside the box. Enter the world of unconventional chest exercises – the secret weapons for extreme chest development that even experienced gym-goers often overlook.
In this article, we’ll explore five unusual chest exercises that target your muscles from unique angles, activate overlooked fibres, and challenge your chest in ways you’ve never felt before. Each of these moves is backed by science and practical application, so you can confidently add them to your routine for maximum results.
1. Svend Press
The Svend Press is an underrated exercise that focuses on isolating the chest muscles by increasing tension throughout the movement.
How to Perform:
- Stand upright and hold two weight plates together between your palms at chest height.
- Keep your elbows bent slightly and push the plates together as hard as possible.
- Slowly press the plates outward until your arms are fully extended in front of you.
- Bring the plates back to your chest, maintaining constant pressure between your palms.
Benefits:
- Promotes intense chest activation, particularly in the inner pecs.
- Works well as a finisher after compound exercises.
- Minimal equipment is needed – perfect for home workouts.
Why It Works:
The constant tension created by pressing the plates together activates the pectoralis major and engages stabilising muscles. A 2012 study published in Sports Biomechanics highlighted that exercises involving isometric contractions, like the Svend Press, are excellent for enhancing muscle hypertrophy and endurance.
2. Reverse Grip Bench Press
While the standard bench press is a staple, switching to a reverse grip completely changes how your chest muscles are engaged.
How to Perform:
- Lie on a flat bench and grip the barbell with an underhand grip (palms facing towards you).
- Slowly lower the bar to your lower chest, keeping your elbows close to your sides.
- Push the bar back to the starting position, fully extending your arms without locking out.
Benefits:
- Targets the upper chest more effectively than a traditional bench press.
- Reduces strain on the shoulders, making it a safer option for some individuals.
- Enhances grip strength and forearm activation.
Why It Works:
According to research from The Journal of Strength and Conditioning Research, the reverse grip bench press activates the clavicular head of the pectoralis major 30% more than the flat bench press. This makes it a fantastic option for those struggling to develop their upper chest.
3. Archer Push-Ups
Archer push-ups add an asymmetrical element to your training, pushing one side of your chest to work harder while still engaging the other side.
How to Perform:
- Start in a standard push-up position with your hands placed wider than shoulder-width apart.
- Shift your body weight to one side, bending that elbow while keeping the other arm extended.
- Push back up to the starting position, then repeat on the other side.
Benefits:
- Builds unilateral strength and corrects muscular imbalances.
- Activates both the chest and stabiliser muscles.
- Increases range of motion compared to regular push-ups.
Why It Works:
Unilateral exercises like the archer push-up are excellent for improving symmetry and coordination. A 2017 study from Sports Medicine revealed that unilateral training can enhance muscle activation and functional strength by addressing weaker areas.
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4. Cable Iron Cross
The Cable Iron Cross is an advanced variation of the cable fly that targets your lower chest and improves overall pec definition.
How to Perform:
- Set the cable pulleys to a high position and grab a handle in each hand.
- Step forward, keeping a slight bend in your elbows, and position your arms outstretched above shoulder height.
- Pull the cables downward and across your body in a sweeping motion, aiming to cross your wrists in front of your hips.
- Slowly return to the starting position.
Benefits:
- Focuses on the lower pecs for a balanced chest look.
- Stretches the chest muscles under tension for enhanced hypertrophy.
- Versatile enough to adjust the angle and intensity.
Why It Works:
This exercise provides a unique stretch-and-squeeze effect, vital for muscle growth. Research from The American Council on Exercise indicates that stretching under tension promotes optimal muscle fibre recruitment and growth.
5. Deficit Push-Ups
Deficit push-ups increase the range of motion in your chest exercises, leading to deeper muscle engagement.
How to Perform:
- Place two elevated platforms, such as weight plates or push-up bars, shoulder-width apart.
- Position your hands on the platforms and assume a push-up position.
- Lower your chest below the level of your hands until you feel a deep stretch.
- Push back up explosively to the starting position.
Benefits:
- Amplifies chest muscle activation through a greater range of motion.
- Can be easily scaled by adjusting the deficit height.
- Improves explosive power and strength.
Why It Works:
Increasing the range of motion during exercises has been shown to significantly enhance muscle growth. A 2014 study in the European Journal of Applied Physiology found that exercises with a greater range of motion elicited more significant hypertrophy and strength gains than partial-range movements.
Read Also: The BEST Chest Exercises for Building Muscle (Based on 33 Studies)
Conclusion
Breaking out of your comfort zone and incorporating unconventional exercises into your chest routine can yield remarkable results. From the isolation power of the Svend Press to the explosive range of deficit push-ups, these unusual moves challenge your muscles in ways traditional exercises can’t. Whether you’re aiming for a chiselled look or raw power, these exercises provide the variety and stimulation your chest needs to grow.
Key Takeaways
References
- Augustsson, J., Esko, A., Thomeé, R., & Svantesson, U. (2012). Sports Biomechanics and Isometric Contractions. Sports Biomechanics, 11(2), 216–230.
- 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.
- Fisher, J., Steele, J., & Bruce-Low, S. (2014). The Effects of Range of Motion on Muscle Strength and Hypertrophy: Implications for Resistance Training. European Journal of Applied Physiology, 114(1), 1567–1578.
- Mirallas, I., & van den Tillaar, R. (2017). The Effectiveness of Unilateral Training. Sports Medicine, 47(6), 1157–1170.
- Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Now it’s time to head to the gym, try these out, and watch your chest gains explode! 
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.