Many lifters fall into the routine of performing the same chest exercises, often sticking to bench presses, dips, and push-ups. While these movements are undoubtedly effective, incorporating lesser-known exercises can break plateaus, stimulate new muscle growth, and enhance overall strength.
Scientific evidence supports exercise variation as a crucial factor in hypertrophy and strength development (Schoenfeld, 2010). Below are five chest exercises that you’ve likely never tried, each with biomechanical and physiological benefits that will elevate your gains.
1. Landmine Press
Why It Works
The landmine press is an overlooked exercise that combines pressing strength with stability and core engagement. Unlike traditional barbell or dumbbell presses, the landmine press challenges the chest through a different range of motion while reducing shoulder strain, making it ideal for those with previous injuries (Saeterbakken & Fimland, 2013).
How to Perform
- Set up a barbell in a landmine attachment or wedge it into a corner.
- Load the bar with an appropriate weight and stand in a staggered stance.
- Hold the bar with both hands or one hand at a time and press forward in an arcing motion.
- Control the eccentric phase to maximise muscle tension.
Scientific Backing
Research suggests that altering movement angles can enhance pectoral activation and muscle fibre recruitment (Trebs et al., 2010). The landmine press allows for a more natural pressing angle, which reduces shoulder impingement risk.
2. Svend Press
Why It Works
The Svend press targets the inner chest by maximising isometric contraction while engaging the shoulders and triceps. It is especially effective at increasing muscle activation through time under tension (TUT), a key factor in hypertrophy (Burd et al., 2012).
How to Perform
- Hold a weight plate between your palms, keeping your elbows bent and close to your body.
- Squeeze the plate tightly and press it forward, ensuring constant tension on the chest.
- Slowly return to the starting position, maintaining pressure on the plate.
Scientific Backing
Studies indicate that maintaining constant tension on muscles enhances hypertrophic response and motor unit recruitment (Kumar et al., 2009). The Svend press forces the chest to remain active throughout the movement, making it an excellent supplementary exercise.
3. Reverse Grip Bench Press
Why It Works
The reverse grip bench press shifts the focus onto the upper chest, engaging the clavicular head of the pectoralis major more than the traditional bench press (Lehman et al., 2005). It also reduces shoulder stress, making it a viable option for those who struggle with conventional pressing mechanics.
How to Perform
- Lie on a flat bench and grip the barbell with a supinated (palms facing you) grip.
- Lower the bar to your lower chest while keeping your elbows tucked.
- Press the bar back up, ensuring full lockout at the top.
Scientific Backing
A study by Barnett et al. (1995) found that altering grip position significantly changes muscle activation patterns. The reverse grip bench press was shown to elicit greater activation in the upper pectorals compared to a standard grip.
4. Guillotine Press
Why It Works
The guillotine press is an extreme variant of the bench press that prioritises pectoral stretch and activation. By lowering the barbell to the neck rather than the lower chest, it increases the range of motion and enhances muscle fibre recruitment (D’Amico & Paine, 2012).
How to Perform
- Lie on a flat bench and take a wider-than-usual grip on the barbell.
- Lower the bar to your upper chest/neck area in a controlled manner.
- Press the weight back up while maintaining control.
Scientific Backing
Greater stretch under load has been linked to enhanced hypertrophy due to the increased mechanical tension on muscle fibres (McMahon et al., 2014). The guillotine press maximises this principle, making it an effective yet advanced movement for chest development.
5. Plyometric Push-Up to Med Ball
Why It Works
Plyometric push-ups introduce explosive strength development, enhancing both fast-twitch muscle fibre recruitment and neuromuscular efficiency (Cormie et al., 2011). Adding a medicine ball increases the range of motion and chest activation.
How to Perform
- Set up a medicine ball between your hands in a push-up position.
- Explode upwards, pushing yourself onto the ball with both hands.
- Lower yourself back to the floor and repeat.
Scientific Backing
Research highlights that explosive movements contribute to both power and hypertrophy by stimulating high-threshold motor units (Tillaar & Saeterbakken, 2012). This exercise improves strength and endurance simultaneously.
Key Takeaways Table
| Key Takeaways |
|---|
| The landmine press reduces shoulder strain while effectively activating the chest. |
| The Svend press creates constant tension for greater muscle activation. |
| The reverse grip bench press enhances upper chest activation while minimising shoulder stress. |
| The guillotine press increases range of motion and stretch-induced hypertrophy. |
| Plyometric push-ups develop explosive power and neuromuscular efficiency. |
