5 Chest Exercises You're Not Doing!!! | Gabriel Sey



5 chest exercises you’re not doing, but should be

Bench, fly, press-up, repeat. Is your Monday chest day getting stale? Switch it up withMH's upgrades from two top London PTs, and . They've devised five moves that will not only pump your pecs but punish your core, crafting an upper body that'll make you the envy of the bench press mafia. 

Press-up sliders

A defined chest needs to be hit from every angle. Enter the press-up slider, designed to target your upper and lower pectoral by adding a new plane of movemement to the decline phase of the press-up. "This is equivalent to performing little double or triple pumping motions at the bench," says Dressen. "It works your chest at the lowest range of motion." Best to avoid white T-shirts, unless your job is to clean the gym floor.
How to do it:Perform a military press-up, with elbows tucked into your sides and one foot raised. Before you push yourself back upwards, use the muscles in your chest to slide yourself forward so that your chest is jutting over your hands. Slide the other way and return to the start position. Explosively push yourself off the floor and go again.
Recommended:3 sets of 10 with 60 secs rest.

Dumbbell rollout

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Move over, flys. All of your pulling power will be called upon here to stop you from falling on your face. "This move requires above-average strength and control." says Lazarus. "Not only to hold your weight, but also to control and stabilise yourself using your upper chest." This tough stability exercise can also be done with one leg raised to shift some emphasis to your core.

How to do it:Loosen the weights on a dumbbell so that they roll freely. Assume a press-up position with the dumbbells in hammer-grip and lower yourself so that your chest is almost touching the floor. Focus on flexing your chest muscles as you pull the dumbbells back towards you and raise yourself up once more.

Recommended: 3 sets of 8 with 90 secs rest.

Cross press-ups

Just when you've thought you've seen every press-up variant known to man, along comes the cross press-up. "These are extremely difficult, but much more effective at developing chest and tris than its little brother, the diamond push-up," says Dressen. This tricep overload will improve every weighted press you do, building the foundation for lifelong strength. Cross that off your list.

How to do it:Position yourslef in a press-up position with your hands overlapping, pointing towards your opposite side. Lower yourself until your elbows touch the floor. Push yourself back upwards with explosive force.

Recommended:3 sets of 10 with 60 secs rest.

Single arm dumbbell fly

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A much tougher exercise than it looks, a single dumbbell is used to identify any imbalances in your muscles by isolating one pec at a time. "Although the prime mover is the chest, the abs and core are incorporated to maintain stability and balance," says Lazarus. Grab a dumbbell and a Swiss ball and give your pecs some alone time.

How to do it: Clasp a dumbbell in your right hand and lie prone on the Swiss ball. Perform a fly motion with both hands. As you bring your hands together, swap the dumbbell over and repeat.

Recommended: 3 sets of 8 on each side with 90 secs rest.

Dumbbell alternates

The final exercise is a show-off finisher designed to make the boys on the bench sit up and take note. "This exercise requires multiple motor skills, strength, flexibility and co-ordination," Dressen tells us. It's challenging, but it focuses on individual pecs and works your core like a press-up at the same time. Dumbbell alternates are your chest-day Jack of all trades.

How to do it:Take a dumbbell in a hammer grip with your right hand. Roll the dumbbell out with a straight arm while lowering yourself down with the other. Push yourself back up with explosive force and bring the dumbbell in. Let go of the dumbbell and roll it to the other hand.

Recommended:1 set of 10 as an impressive chest-day finisher.






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Date: 09.12.2018, 10:43 / Views: 93574