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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