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Jeff from ATHLEAN-X shows us 3 chest exercises that you most likely never have done before.
Are you ready to try 3 chest exercises that you’ve likely never done before? These three chest builders will fit perfectly into your chest workout and can even fit well into a home chest workout since the only things you’ll need to complete it are a barbell and a plate. Many times, those that work out at home will have an Olympic barbell set but no bench. Without the option of bench pressing, they may think that there isn’t any chest exercises that they will be able to use the barbell for. This would be true, up until this video.
In this video, I show you three new chest exercises that you have likely never done that will help you to add mass to your pecs and can fit well into either your home or gym chest workout. The exercises take advantage of the fact that in order to build your chest fully you will want to hit the muscle group from all angles.
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The first chest exercise shared here is the landmine incline press. This barbell exercise helps to target the upper chest as you press the bar up and away from your chest. The angle of the bar in the landmine setup allows the bar to travel in an arc that is very natural for your shoulder girdle and chest. Secondly, by leaning your trunk back slightly you can lower the angle of the chest to the floor which makes this a great incline bench press alternative.
The second exercise in this chest workout is the landmine crossover. This awesome chest exercise is a great replacement for a cable crossover machine. By doing this, you are able to really contract your chest in its peak contraction position (with your arm horizontally adducted across your body). Additionally, you’re able to get a nice smooth arc that moves upward and inward to more closely mimic the fibers of the sternal fibers of the pecs.
Finally, the crush grip pushup is a cool way to perform pushups that allow you an opportunity to get adduction on the pecs at the same time that you are performing the exercise. Most pushups don’t allow you to squeeze your pecs at the top of the exercise for the mere fact that your hands are fixed in place on the ground and unable to move towards each other at the top of the movement. With the crush grip chest exercise you are able to amp up the intensity of your chest workouts by including this often overlooked but important element of chest contraction.
The key to building a big chest at home is to look for chest workouts that do more than just provide your pecs with the same old stimulus you’re used to. Sure, bench presses are an incredibly important component of a great chest workout. That said, always doing the same chest exercises without adding in new ways to challenge your chest is likely to have you in a rut fairly quickly.
Try these three chest exercises the next time you do your chest workout at home or in the gym, and you’re sure to feel your muscles contracting and working like they haven’t in a long time.
via ATHLEAN-X
