6 Unique Exercises To Tone Up Your Chest

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.

How To Build A Perfect Chest With Only 3 Exercises

Best Chest Exercises For Shaping Your Pecs

The chest has long been identified as a symbol of strength and power among men.

Perhaps it is because the dominant gorilla in the tribe is seen as the one who mightily pounds his fists on his chest as a show of superiority.

Or maybe it is because you just can’t ignore a well- sculpted chest.

Regardless of what you wear, a pair of perfectly cut pecs will always present themselves.

Think of Chris Evans, Henry Cavill and Chris Hemsworth. Not even a black tie affair can hide the fact that they sport chests that can stop a speeding bullet.

This is why Mondays in the gym is popularly referred to as “Chest Day”. The men want to get the week started on a good note by pounding on their chests like a silver back gorilla.

If you want a chest that combines size and shape with strength worthy of the god of thunder, you only need 3 exercises to get it done.

1. Bench Press

The Bench Press adds size to your upper body the same way the Squat does for your lower body. It is a compound exercise that builds the chest, shoulders, lat muscles and triceps. Performed correctly, the Bench Press will allow you to lift the most weight for your upper body. Remember to pin your shoulders to the bench before starting the exercise. By bracing your shoulders to the bench, you minimise the amount of compression forces on your rotator cuff.

Recommended Volume: 5 sets x 5 reps

2. Incline Dumbbell Press

Incline Dumbbell Press is a great exercise for developing the upper area of your chest. Using dumbbells allows you to get a better stretch at the bottom of the exercise and a freer range of motion up to lockout at the top. Dumbbells require balance which utilises more muscle fibres and thus lead to better overall development of your chest. If you want to hit the outer part of your upper chest, adjust your incline dumbbell press to the angle your wrists so that the pinky is higher than the thumb.

Recommended Volume: 4 sets x 10 reps

3. Dumbbell Flys

Dumbbell Flys is the perfect exercise to finish off your chest workout. By the time you get to Dumbbell Flys, you chest would be so tired you would only need light weights. When doing this exercise, maintain a slight bend on your elbows. Focus on getting a good, controlled stretch at the bottom and a strong contraction at the top. Dumbbell Flys are the best exercise to get nutrient- rich blood flowing into your chest.

Recommended Volume: 3 sets x 20 reps

Before starting out your workout, make sure your chest, shoulders, triceps and lower back are properly warmed up.

Perform dynamic stretching exercises such as external and internal shoulder rotations, light dumbbell flys, back extensions and an easy set of push ups.

After you have racked the last dumbbell, do static stretches for your chest and shoulder muscles immediately.

It is important to keep your chest, shoulders and triceps flexible and stable to minimise the risk of injury.