In England at least, gyms are back open, so some of you can stop relying on press-ups and floor presses to build your chest. Hurrah. But now you’re back in the gym, don’t just replace your tired old chest exercises with more tired old chest exercises, or, at the very least, learn a couple of new moves to keep your workouts fresh.
To help you out, our fitness editor, Andrew Tracey, has selected five alternative chest exercises to add to your chest-day arsenal and get your pecs seriously pumped. You’ll find the moves below. As with all workouts, technique is key, so check out the video above to see Tracey performing the moves as they were intended.
Before you hurry off to watch, just one word of warning. When it comes to your chest, smashing out fast reps is unlikely to deliver the muscle-building stimulus your chest requires. A study published in The Journal of Physiology found that slow, controlled lifts performed to fatigue resulted in greater rates of muscle growth than the same movement performed rapidly. So go slow, go steady, and go for huge pecs.
5 of the Best (Alternative) Exercises for a Bigger Chest
We’re not advising you to ditch the bench press, and if you want an extensive guide to building your chest, we’ve put that together for you too, but here are five alternative exercises to add to your chest-day routine.
- Dumbbell Squeeze Press
- Incline Press to Fly
- Banded Crossovers
- Guillotine Press
- Incline Dumbbell Press
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A paramedic who was knifed in the chest during a 999 call has returned to work after making an incredible recovery.
Deena Evans, 39, was attacked alongside her colleague while treating a patient in Wolverhampton on July 6.
At the time, shocking pictures showed her being treated by colleagues before she was rushed to hospital for treatment to injuries including a chest wound and nerve damage.
But three months on, the paramedic has returned to work after making an amazing recovery and was pictured at her first shift back on Friday (October 16).
West Midlands Ambulance Service shared a picture of her smiling standing next to an ambulance, writing: “We spy a familiar face. Today was her first day back on the road since the incident, she had crew mate Charlie looking after her.”
Evans, who starred in TV show Inside the Ambulance, said: “My recovery is going well. I’m still receiving physio and counselling but it’s helping. I still have numbness in my arm but it so far hasn’t affected my job.
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“My first day I was really nervous, I felt sick and felt like I couldn’t breathe but all the staff helped me, and my crew mate always makes me laugh so it was a good shift.
“The public support has been phenomenal, it really has been overwhelming. It certainly brings back faith in humanity, and I’m glad to be back doing my job.”
We spy a familiar face ☺️👋🏽💚
You may remember paramedic Deena, who was stabbed whilst attending a patient with her crew mate Mick in #Wolverhampton back in the summer.
Today was her first day back on the road since the incident, she had crew mate Charlie looking after her 🚑 pic.twitter.com/JNxNP4gdGb
— West Midlands Ambulance Service #HelpUsHelpYou (@OFFICIALWMAS) October 15, 2020
Evans and her colleague Michael Hipgrave, 51, were both attacked after they were called to check on the welfare of a man.
Neighbours described hearing “blood curdling screams” and the ambulance workers shouting “please help, he’s got a knife” during the incident.
Hipgrave was discharged from hospital later the same evening after suffering a back injury, while Evans spent another two days receiving treatment.
She has previously told how she was left haunted by the incident, describing how she relives it every time she closes her eyes.
She said: “You just can’t get it out your head and it’s getting over that stage, being able to put it to bed, and at the minute, I don’t think I’m there.
“We’ve had support from the Trust, we’ve got things in place to deal with what happened.
“There’s not enough thank you’s in the world for everybody for the well wishes.”
Hipgrave also told how the incident had taken its toll on his family and friends.