Chest Exercises For Toning Up
Traditional exercises such as the Bench Press, Incline Bench Press and Chest Dips are regular staples in a chest workout routine. But these aren’t the only ones you can use to build or tone up your chest.
There are less known exercises that may seem unique in performance but equally effective in producing results.
Here are 6 unique chest exercises that can tone up your chest:
1. Clock Push Ups
This is an excellent way to warm up the upper body, lower back and core section. As you complete clock push ups by moving in a clockwise pathway, your shoulders have to work harder to keep your upper body stable.This helps warm up the smaller supporting muscles as well as improve upper body mobility and flexibility. Once you complete the clockwise direction, rest 2 minutes then repeat the exercise. This time, move in a counter-clockwise direction.
Recommended Volume – 2 sets x 12 reps
2. Smith Machine Bench Press Throws
Performing an explosive or plyometric exercise before your main workout is a great way to prime your Central Nervous System (CNS). The CNS is responsible for sending motor units to your muscle fibres so they can contract harder and handle heavier work load.Smith Machine Bench Press Throw is a safe form of plyometrics because you are working through a fixed angle and catch pins are available for protection. Start out with a weight that is 30% of your 1RM or 1- Rep Max in the Bench Press.
Recommended Volume – 2 sets x 5 reps
3. Reverse Grip Bench Press
MRI or Magnetic Resonance Imaging has shown that the Reverse Grip Bench Press activates the upper chest muscles 30% more than the traditional Incline Barbell Press. It also hits the front heads of the shoulders and greatly involves the triceps. Always have a spotter when doing this exercise.Position your head with the eyes directly under the bar. Use a weight that is 60% of your 1RM in the Bench Press.
Recommended Volume – 6 sets x 6 reps
4. Guillotine Press
The Guillotine Press is sometimes referred to as Neck Press because it requires you to bring the barbell to your neck. This exercise also targets the upper chest and front shoulders. The stretch can be quite extreme; so your range of motion can be limited by your shoulders’ degree of flexibility.Start out light by using a weight that is 30% to 40% of your 1RM in the Bench Press. Bring the weight down in a highly controlled manner; 4 to 8 seconds on the descent.
Recommended Volume – 2 sets x 10 reps
5. Incline Cable Fly
The advantage of cables is that it provides resistance and requires more stability throughout the exercise. With the Incline Cable Fly, you can safely adjust the angle of the exercise to hit different areas of your upper chest.Set the incline bench at an angle of 20 to 30 degrees if you want to involve the upper chest more. A 45 degree angle brings in more shoulder involvement and reduces the amount of weight you can carry.
Recommended Volume – 2 sets x 15 reps
6. Svend Press
Svend Press is an excellent finisher because of the powerful contraction it places on the chest muscles. When you forcefully contract a muscle, it helps stretch out the tough fascia tissue. Stretching the fascia tissue helps improve flexibility and increases blood flow for faster recovery. Right after Svend Press would be the best time to do static stretches that are specific to the chest area.Recommended Volume – 2 sets x 10 reps
You can perform these chest exercises as they are arranged in your chest workout rotation. Train your chest with triceps once a week; increase the weight in the Reverse Grip Bench Press and Guillotine Press by 2 to 5 kilos every 2 weeks.
Run this program for 6 to 8 weeks before going back to the traditional exercises.
