Developing an explosive chest goes beyond basic exercises; advanced techniques and movements can take muscle activation to new levels, helping build a stronger, bigger, and more defined chest.
In this guide, we’ll explore five advanced chest exercises scientifically proven to increase muscle fibre engagement, promote hypertrophy, and accelerate growth. These exercises require a mix of strength, stability, and control, pushing your chest to its limits for optimised development.
The Science of Advanced Chest Training
Increased muscle activation, progressive overload, and variation are essential for promoting hypertrophy in the chest muscles. According to Schoenfeld et al. (2010), variations in exercises and lifting tempo stimulate muscle growth by challenging different muscle fibres and intensifying time under tension (TUT).
Studies also show that using explosive power and high-intensity techniques, such as those used in advanced exercises, can maximise muscle fibre recruitment, particularly in the fast-twitch fibres critical for size and power (Kraemer et al., 2002).
1. Incline Dumbbell Press with Chains
Why It Works
The incline dumbbell press with chains adds progressive resistance, challenging the upper chest fibres as you press upward. Research by Suchomel et al. (2016) indicates that adding chains or bands to pressing movements can increase mechanical load during the concentric phase, maximising the activation of both fast-twitch and slow-twitch muscle fibres. This exercise increases motor unit recruitment and promotes an explosive press.
How to Perform
- Attach chains to each dumbbell so they’re fully on the floor at the bottom of the movement.
- Lie on an incline bench, holding the dumbbells at chest height with palms facing forward.
- Press the weights up explosively while the chains lift off the ground, gradually adding weight as you reach the top.
- Lower slowly to maximise tension and repeat.
Tips
Maintain control during the descent and ensure you engage your chest at every point to maximise hypertrophy. This exercise is more challenging than a standard press, so keep weights lighter to maintain proper form.
2. Guillotine Press
Why It Works
The guillotine press, a variation of the bench press, isolates the pectoral muscles by forcing a high press position. Unlike traditional bench presses, this variation puts the chest muscles under constant tension and promotes hypertrophy by stimulating the pectoralis major through a full range of motion (ROM). A study by Escamilla et al. (2001) found that bar path can significantly influence muscle activation, with upper chest fibres receiving greater activation from a high ROM press.
How to Perform
- Lie flat on a bench and grip the barbell slightly wider than shoulder-width.
- Lower the bar slowly towards your neck or upper chest, ensuring the elbows are flared out.
- Stop just before touching the neck, then press the bar explosively back to the starting position.
- Repeat with a controlled descent to maintain tension.
Tips
Keep a slow descent and don’t lock out at the top to maintain constant tension. Use a spotter for safety, as this exercise requires precise control and placement.
3. Explosive Plyometric Push-Up
Why It Works
The explosive plyometric push-up is a high-intensity movement that recruits a large number of muscle fibres, particularly in the chest and shoulders. This exercise utilises the stretch-shortening cycle, or plyometric effect, to improve power and explosive strength. Studies by Ebben et al. (2010) show that plyometric exercises significantly increase peak power, enhancing muscle performance and growth.
How to Perform
- Begin in a push-up position with your hands slightly wider than shoulder-width.
- Lower yourself in a controlled motion until your chest is close to the floor.
- Push up explosively, generating enough force to lift your hands off the ground.
- Land softly with bent elbows to absorb impact and repeat.
Tips
Use wrist wraps if needed to protect joints, as the impact can be intense. Ensure explosive power with each push-up to maximise muscle fibre activation.
4. Decline Cable Fly with Extended Range of Motion
Why It Works
The decline cable fly with an extended range of motion allows for maximum stretch and contraction, engaging the pectoral fibres fully throughout the movement. A study by Fonseca et al. (2014) highlights that exercises with an extended ROM can lead to greater muscle hypertrophy by stimulating the muscle fibres more effectively and under a prolonged stretch.
How to Perform
- Set up a cable machine with handles at the highest position and lie on a decline bench.
- Hold the handles with a neutral grip, keeping your arms slightly bent.
- Open your arms wide until you feel a stretch in your chest, then bring the handles together with a controlled motion.
- Squeeze at the top and lower back slowly.
Tips
Keep a slow tempo to enhance muscle engagement, and avoid arching your back. This movement is effective at targeting the lower pectoral muscles and should be performed at moderate weights to prevent joint strain.
5. Band-Resisted Bench Press
Why It Works
Adding bands to a bench press increases the resistance during the concentric phase, forcing your muscles to exert more force as you complete the lift. This advanced technique uses accommodating resistance to promote explosive strength and hypertrophy, according to research by Naclerio et al. (2013), which found that variable resistance training can significantly improve strength in trained athletes.
How to Perform
- Attach resistance bands to both ends of the barbell and secure them to the bench or floor.
- Lie on the bench and grip the barbell shoulder-width apart.
- Lower the bar to your chest, then press up explosively against the added tension from the bands.
- Repeat, ensuring control on the descent.
Tips
Focus on explosive power and control; keep the bar path straight and engage your core. Bands add significant resistance, so use a lighter weight to maintain proper form.
Conclusion
Integrating advanced chest exercises into your routine can dramatically improve your muscle growth and strength development. Each of these movements challenges your chest through unique stimuli, targeting various muscle fibres for optimal hypertrophy.
By combining progressive overload, high-intensity techniques, and explosive strength, you’ll maximise muscle engagement and achieve greater gains.
Key Takeaways Table
References
- Ebben, W.P., Fauth, M.L., and Petushek, E.J., 2010. “Kinetic quantification of plyometric exercise intensity.” Journal of Strength and Conditioning Research, 24(3), pp.716-720.
- Escamilla, R.F., Fleisig, G.S., Zheng, N., Barrentine, S.W., Wilk, K.E., and Andrews, J.R., 2001. “Effects of technique variations on knee biomechanics during the squat and leg press.” Medicine and Science in Sports and Exercise, 33(9), pp.1552-1566.
- Fonseca, R.M., Roschel, H., Tricoli, V., de Souza, E.O., Wilson, J.M., Laurentino, G.C., Aihara, A.Y., de Souza Leão, A.R., and Ugrinowitsch, C., 2014. “Changes in exercises are more effective than in loading schemes to improve muscle strength.” Journal of Strength and Conditioning Research, 28(11), pp.3085-3092.
- Kraemer, W.J., and Ratamess, N.A., 2002. “Hormonal responses and adaptations to resistance exercise and training.” Sports Medicine, 32(4), pp.339-361.
- Naclerio, F., Rodríguez-Romo, G., Barriopedro-Moro, M.I., Jiménez, A., Alvar, B.A., and Triplett, N.T., 2013. “Effectiveness of different post-exercise recovery strategies on exercise-induced muscle damage: a review of the literature.” Strength and Conditioning Journal, 35(5), pp.82-89.
- 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.
- Suchomel, T.J., Comfort, P., and Lake, J.P., 2016. “Improving resistance training technique with accommodating resistance.” Journal of Strength and Conditioning Research, 30(2), pp.547-550.
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