CHEST EXERCISE VARIATIONS TO BOOST YOUR PECS

Chest Exercise Variations to Boost Your Pecs

If you’re hitting a plateau with your chest gains and you want to break through it, you’re going to have to abstain from doing the same things over and over. Stimulating the muscles with new types of stress is the best way to shock your pecs to respond.

IT’S TIME TO ADD CHEST EXERCISE VARIATIONS TO BLAST YOUR PECS TO NEW DIMENSIONS

1. BENCH PRESS WITH WEIGHTED CHAINS

Reason: Adding weighted chains to a barbell bench presses forces you to build explosive power and speed as you begin to press the weight up from the just. The chains will add an increase in resistance as the bar gradually raises. This will force you to explode through the movement and not get stuck as the resistance increases.

Result: This will result in more explosive power throughout the entire chest allowing you to lift heavier in regular chest exercises.

2. CLAPPING PUSH-UPS

Reason: Clapping push-ups are a great bodyweight exercise to increase your speed and strength, particularly in the chest as well as shoulders and triceps.

The movement starts the same way as a normal push-up position but rather than just stopping when your arms are extended, you explode up pushing your body high enough to clap your hands then return to the bottom position.

Result: Your coordination and speed will be first to improve. This movement is a lot harder than regular pushups, so don’t be discouraged if you’re hitting fewer reps than you’d like. After some consistent practice, you’ll find it easier and notice an increase in strength.

3. SUSPENSION TRAINER CHEST PRESS

Reason: Using a suspension trainer has a wide range of benefits for both strength training and core stability. As it pertains to a chest press movement, you will be forced to stabilise your core muscles throughout the entire range of motion in order to keep your spine supported.

Furthermore, the suspension trainers wide range of movement forces the stabiliser muscles in your shoulder to activate more, causing them to strengthen.

Result: A stronger core and stabiliser muscles means more overall strength. Incorporating this exercise into your regimen is a guaranteed way to break through plateaus while ensuring important stabiliser muscles are strong.

These are only a few options for breaking through a plateau. The key good training for continued muscle building is to keep mixing it up. Each time you feel you are hitting a wall, review your exercise routine and look for new exercises to promote muscle growth.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

Recommended For You

Common Nutrition Myths Debunked

COMMON NUTRITION MYTHS DEBUNKED

Nutrition is a complex beast, and taming it and getting ahead of the game is not easier. But it is made increasingly difficult when myths

Is Pasta Your Friend or Your Enemy?

IS PASTA YOUR FRIEND OR YOUR ENEMY?

Few foods have the divisive and polarising power amongst the fitness community as pasta. Some gym rats successfully incorporate pasta into their diets as a