[vc_row][vc_column width=”1/1″][vc_facebook type=”standard”][vc_tweetmeme type=”horizontal”][vc_column_text]The bench press usually gets picked first when the goal is building a big chest, but it may not be the best choice for muscle growth. Here are 3 exercises which can put some mass on your chest which can be used in place of or in addition to the bench press…
Wide push ups with a pause
Push ups are in my top 5 favourite exercises and for good reason. They work core stability, upper body relative strength, shoulder stability, along with being great for muscle growth. When using them specifically to build the chest, however, small adjustments can be made to make the chest stimulus more effective.
When performing pushing movements such as the bench press it’s easy for the arms to take over so we have to find a way around that to bring in the chest a bit more. First we’ll start by widening the position of your hands to increase the stretch on the pecs. From there you’ll add a pause for a 2 count in the bottom of the push up. This will allow most of the elastic energy to dissipate in the bottom portion (the stretched position – where your chest does most of the work) and force your chest to contract harder to complete the push up.
You won’t be able to complete the same amount of push ups as you normally do but the chest pump will be intense.
Dumbbell fly with internal rotation
The dumbbell fly is an old staple of many a bodybuilder and it works great if you add this tweak and leave your ego at the door.
Most people use too much weight and consequently have to add a large bend in the elbow so their shoulders don’t tear off. Start by lowering the weight; a good rule of thumb which I picked up from Joe Defranco is to use around 10% of your max bench press.
Since the function of the pecs is to horizontally adduct as well as internally rotate the upper arm you’re going to add an internal rotation as you squeeze to complete the movement.
3-4 sets of 10-15 reps works great.
Ring dips
Dips are an awesome exercise to stimulate the chest and doing them on rings is a whole different ball game. With this variation you get the added benefit of stabilization as well as I find it to be easier on people with bad shoulders (like yours truly). Another benefit is the added squeeze you get at the top of the movement. Because the rings allow movement you can bring your hands together, similar to a fly, and really force a stronger contraction at the top.
If you’ve never done them on the rings before get ready to be humbled. The need for stability will have you shaking and lucky to complete a few reps. When doing these I usually go for total reps rather than sets to start out. Start with 25 total reps and work your way to 40 or 50 over the next few weeks.
Give these exercises a try in place of or in addition to bench press on your chest day and let the gains begin!
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