Incorporating a variety of exercises into your strength training program not only fights workout boredom, but it also helps you target different muscle groups and achieve better results.
Looking for new moves that can give your upper body the challenge it needs?
Check out these 6 unique alternatives to elevate your fitness regimen:
Exercise #1: Floor bench press
A fantastic alternative to the traditional bench press, floor bench press can be just as effective in targeting specific chest muscles that are slower to develop.
This exercise requires no equipment other than dumbbells or a barbell and can be performed anywhere with enough floor space.
It’s commonly used in athletics and is highly appreciated by weightlifters.
To perform this exercise, simply lay flat on the ground with weights at arm’s length above your chest, lower them down until your upper arms touch the floor, and then push up to return to the starting position.
Exercise #2 : Guillotine press
The guillotine press is a variation of the bench press that emphasizes the upper part of the chest muscles by lowering the bar towards the neck rather than the mid-chest.
This exercise can help improve chest development and should be performed with caution to avoid strain on the neck.
- Lie flat on a bench and grasp the barbell with a grip slightly wider than shoulder-width.
- Unrack the bar and hold it directly above your chest with arms fully extended.
- Slowly lower the bar down towards your neck, keeping your elbows flared out.
- Pause when the bar is just above your neck and then press it back up to the starting position.
- Repeat for the desired number of repetitions, ensuring to maintain control of the bar throughout the movement.
Exercise #3 : Push-Ups
One of the most common strength training exercises worldwide, push-ups engage various muscles in the upper body as well as the legs for added stability.
To execute proper push-ups:
- Place your hands shoulder-width apart
- Keep your body straight from head to toe
- Lower your chest towards the ground while maintaining a tight core
- Push back up to the starting position
Increase the difficulty of this exercise by elevating your feet or incorporating decline push-ups into your routine.
To make it even better, go with deficit pushups, elevate your hands with two plates of weight each sides and take a 3 seconds pause at the bottom of the movement.
Bonus : cable flies
Cable machines provide numerous advantages over free weights, making them an exceptional alternative to bench press exercises.
Some benefits of cable exercises include constant resistance throughout the movement, adjustable range of motion, increased safety and stability, and targeted muscle engagement.
If you don’t have cable machine, do this exercise on your favorite bench. But because dumbbell flies offer 0 tension on the top of the movement, cut the second half of the exercise to keep constant tension !
If youb have cables, you can go with the press around exercise showed above, it’s a great unknown movement for your chest !
