5 Unusual Chest Exercises You've Never Tried
2025-01-16
This workout focuses on engaging the chest muscles through a series of unconventional exercises designed to challenge your body in new ways and prevent workout monotony. The selected exercises emphasize muscle tension, stability, and controlled movements, providing an opportunity to enhance strength and definition in the chest area. Each movement has been curated to target the muscles differently than traditional exercises, offering a fresh approach to chest training that can lead to improved performance and aesthetics. This routine is suitable for those who are looking to break through plateaus and add diversity to their fitness regimen, ensuring a well-rounded workout experience.
Chaos Push-Up
From Testosterone Nation
The Chaos Push-Up is an advanced variation of the classic push-up that involves placing a resistance band around the hands to add an element of instability to the exercise. This targets the chest, shoulders, and triceps while also engaging the core as your body works to stabilize itself. Start in a standard push-up position with the band stretched tightly across your back and secured under your hands. Lower your body as you would in a regular push-up, focusing on maintaining control despite the band’s resistance. This exercise challenges both strength and balance, offering a unique twist to chest workouts.
Dead Stop Chest Flyes
From ATHLEAN-X™
Dead Stop Chest Flyes is an exercise variation that focuses on improving chest activation by including a pause at the bottom of the movement. Begin by lying back on a flat bench with dumbbells in each hand, arms extended above the chest. Descend the arms wide to the sides until the elbows reach shoulder level, pausing briefly. Push through the chest to return the dumbbells to the starting position and repeat. This exercise helps improve stability and strength in the chest and shoulders.
Around-the-Worlds
From Yahya AK
Around-the-Worlds is an effective chest exercise performed on a flat bench using dumbbells. Instead of a typical fly motion, move the dumbbells in a circular arc over your head around to your thighs, and back. This targets the chest muscles from a unique angle and promotes shoulder stability. Ensure a controlled motion throughout the exercise to maximize engagement and minimize risk of injury.
Incline Landmine Press
From Buff Dudes
The Incline Landmine Press is a dynamic chest exercise that targets the upper chest muscles by using a landmine setup. Begin by setting the barbell in the landmine attachment or securely placed in a corner. Position yourself at an incline angle, press the barbell forward with one hand while engaging your core for stability. This exercise enhances chest development and shoulder stability. Ensure controlled movement throughout the exercise for maximum effectiveness.
Band-Resisted Dumbbell Press
From mountaindog1
The Band-Resisted Dumbbell Press is a variation of the traditional dumbbell press that incorporates a resistance band to increase the intensity. By looping the band around your back and holding it with the dumbbells, you add extra resistance throughout the movement. This exercise targets the chest, shoulders, and triceps, offering a unique challenge by emphasizing the contraction at the top of the lift. It helps in building strength, stability, and muscle endurance. Ensure to maintain a controlled motion to properly engage the muscles and prevent injuries.