Building a powerful chest requires more than just the standard bench press routine. Incorporating unique exercises can stimulate muscle fibres in new ways, leading to accelerated hypertrophy and improved strength.
Below are three unusual but highly effective chest exercises that can help you achieve rapid muscle growth.
1. Landmine Press with Rotation
How It Works
The landmine press is a pressing movement that engages the chest, shoulders and triceps. By incorporating a rotational component, you recruit more muscle fibres and improve functional strength. A study by Saeterbakken et al. (2011) found that rotational movements enhance muscle activation by increasing neuromuscular coordination.
How to Perform
- Secure a barbell in a landmine attachment or anchor it in a corner.
- Hold the free end with one hand at shoulder height.
- Press the bar forward and slightly across your body while rotating your torso.
- Slowly return to the starting position and repeat on the other side.
Why It Works
Unlike traditional pressing movements, the landmine press allows for a more natural range of motion, reducing joint strain while increasing chest activation. The rotational component also engages the obliques, making it a full-body movement with a strong emphasis on the pectoral muscles.
2. Svend Press
How It Works
The Svend press is an isometric and concentric movement that maximises chest contraction. A study by Calatayud et al. (2015) highlighted that external compression exercises increase intramuscular tension, leading to greater activation of type II muscle fibres, which are crucial for hypertrophy.
How to Perform
- Hold a weight plate between your palms at chest level.
- Squeeze the plate as hard as possible while extending your arms forward.
- Bring the plate back to your chest while maintaining the squeeze.
- Repeat for 10-15 reps.
Why It Works
By continuously applying pressure to the plate, the chest remains under tension throughout the entire movement. This increases muscle fibre recruitment and enhances metabolic stress, two key factors for muscle growth.
3. Deficit Push-Up with Weight Plate
How It Works
The deficit push-up increases the range of motion, leading to greater muscle stretch and activation. Research by Lauver et al. (2016) found that a deeper range of motion during push-ups significantly enhances pectoral engagement and overall hypertrophy.
How to Perform
- Place two weight plates or parallettes on the floor, slightly wider than shoulder-width apart.
- Assume a push-up position with each hand on a plate and a weight plate on your upper back.
- Lower your chest as deep as possible before pushing back up explosively.
- Perform 8-12 reps per set.
Why It Works
Increasing the range of motion allows for a greater stretch in the chest, leading to higher levels of muscle damage and subsequent growth. Adding a weight plate further enhances resistance, making it an effective alternative to the bench press.
Bibliography
Calatayud, J., Borreani, S., Colado, J.C., Martin, F., Rogers, M.E. and Behm, D.G., 2015. Muscle activation during push-ups with different suspension training systems. Journal of Strength and Conditioning Research, 29(9), pp.2517-2523.
Lauver, J.D., Cayot, T.E. and Scheuermann, B.W., 2016. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science, 16(3), pp.309-316.
Saeterbakken, A.H., van den Tillaar, R. and Seiler, S., 2011. Effect of core stability training on shoulder strength and throwing velocity in female handball players. Journal of Strength and Conditioning Research, 25(3), pp.712-718.
Key Takeaways
| Exercise | Key Benefits |
|---|---|
| Landmine Press with Rotation | Engages chest through a unique pressing and rotational motion, increasing neuromuscular activation. |
| Svend Press | Maximises chest contraction through isometric and concentric tension, enhancing hypertrophy. |
| Deficit Push-Up with Weight Plate | Increases range of motion, improving stretch-mediated muscle growth and strength. |
