2023-10-31 17:15:51
If you’re into bodybuilding, chances are you want plump pecs that don’t clash with the rest of your physique.
The pectorals are made up of two portions, the clavicular part (the famous upper part of the pec’) and the sterno-costal part (the lower part of the pec’).
However, it may be that one or the other is more developed in you, It’s a classic!
This may be due to your genetics, but also your selection of exercises and the way you do them.
For some, there may even be a real delay in all of the pectorals (compared to the shoulders, for example).
If this is you, here are 5 chest exercises to consider and which are far from being the best known!
1/ Semi pullover
Hybrid exercise between splits and pullover, this exercise unilateral presented by YouTuber Jean Onche at 1:16′ of the video above goes target the pectoralis major.
At the high pulley, pull the load in the direction of the fibers of the latter, therefore from the top towards the center of the body.
An ideal movement to try for those who have difficulty tickling the pectorals because their anterior deltoids take over.
2/ Reverse grip bench press
Here we are dealing with an “old school” exercise that has disappeared from gyms.
It consists of doing the classic bench press with a reverse grip (i.e. supinated), which, according to some research, would activate up to 30% more the upper portion of the pectorals.
This could be explained by the fact that the elbows are drawn more towards the body.
You can do it lying on a flat bench with a supinated grip and a shoulder-width distance between your hands.
Be sure to wrap your thumbs around the bar (no suicide grip), retract your shoulders, and lower the load in a slightly arcing path.
Then push until your arms are almost straight, maintaining a slight bend in your elbows so as not to put excessive pressure on the joints.
Your sensations on this exercise will be strange at first and you will be able to put less weight. Ideally, do this with a friend to help you, as replacing the bar can be intimidating.
Don’t replace your traditional bench press, but consider adding a PUSH session with reverse bench press into your week.
3/ Press around
Made famous by the equally famous Jeff Nibard Nippard (see the demonstration at 8:08′ of the video above), the press around un fairly new exercise which you should see more and more in theaters.
In French, it could be translated as “rolled press” which is ugly, but describes quite well the movement which will target the bottom of the pectorals.
Clear, it’s a unilateral fly on the low pulleywith a little twist that makes it superior.
For this exercise you will only need a pulley. One of your hands will therefore grip this, the other will grip an upright for your stability.
Then, you will need to pull the cable from the bottom upwards in a diagonal trajectory, making sure to go beyond the center line of your body.
Where in a pulley opposite, you would be embarrassed by the entanglement of your two hands, here you have a greater range of movement in the contraction positionand that’s great!
4/ Landmine chest press
Forget the overrated exercise for “the inside of the pectorals” that is the standing svend press, instead adopt a good old landmine press.
To do this, you will need a bar propped up in the corner of the room or via a dedicated support.
Then place yourself on your knees, high priest position (palms together, fingers crossed against the bar), shoulder blades retracted and chest extended.
Press the bar up by exerting pressure as hard as possible between your two palmsas if you were trying to crack a walnut, this will put tension on your pectorals.
Stop when your arms are straight and return to control.
5/ RTO
Come on, let’s finish with a bodyweight exercise that you can perfectly place at the end of your sessions to play a hybrid between bodybuilding and Calisthenics.
For more information on this method, read our guide: How to combine Calisthenics and Bodybuilding for the best results.
This ultimate exercise is the RTO (rings turned out), push-ups on steroids!
To find out everything, go to our article: Forget push-ups, here is RTO, the exercise used by gymnasts to develop massive pectorals.
And that’s it for these 5 little-known exercises to effectively target all parts of your pectorals.
The idea is not to disrupt your entire current program, simply to test one or two more in a session or in a second PUSH workout in your routine.
They are all fun and effective, why deprive yourself of them!
Updated by Quentin on: 10/31/2023
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