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    The Best Chest Exercises You've Never Heard Of: Build Your Best Chest Now
    The Best Chest Exercises You've Never Heard Of: Build Your Best Chest Now
    The Best Chest Exercises You've Never Heard Of: Build Your Best Chest Now
    Ebook219 pages58 minutes

    The Best Chest Exercises You've Never Heard Of: Build Your Best Chest Now

    By Nic Nilsson

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    About this ebook

    In order to build a toned, powerful chest you need to do more than just bench presses, push-ups and other standard chest exercises. This book is packed with 53 new and unique chest exercises that will help you increase your strength and develop a more complete physique. Each exercise is explained with full descriptions, detailed instructions and pictures so you'll know exactly what you're doing every step of the way.

    This results-oriented, step-by-step guide includes some of the most innovative chest exercises ever created. These exercises will help you blast through plateaus quickly and easily. Stop doing the same old routine and build your best chest NOW.
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateNov 22, 2011
    ISBN9781936910069
    The Best Chest Exercises You've Never Heard Of: Build Your Best Chest Now

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      Book preview

      The Best Chest Exercises You've Never Heard Of - Nic Nilsson

      Chest

      Chest Exercises

      The Pectoralis Major muscles (also known as the Pecs) are located on the front of the rib cage.

      The Pecs attach to the humerus near the shoulder joint and originate on the breastbone in the center of the chest.

      The fibers of the Pectoralis muscles run like a fan across the chest. The fan-like structure of the Pecs allows the humerus to move in a variety of planes across the body.

      The Pectoralis Minor muscle (not shown in the diagram) is located underneath the pectoralis major muscle, attaching to the coracoid process of the scapula and originating on the middle ribs.

      The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.

      The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.

      Ab Sling Flyes

      Using equipment NOT for the purpose it was designed for is my specialty! This exercise is a great example - it uses Ab Slings to hit the CHEST. This is an excellent bodyweight isolation exercise.

      Ball Cradled Cable Cross-Overs

      This is a great teaching tool for the cross-over exercise. Learn EXACTLY how to perform this exercise to maximize pectoral contraction and carve up that chest!

      Band-Barbell Lockout Partial Bench Press

      Interested in using TRULY maximum weight on the barbell bench press? This version of the lockout bench press gives you all the connective tissue training benefits AND a whole lot more. This one will REALLY push you to the limit.

      Band Plate Dangling Bench Press

      This exercise uses the bands in a very different manner - you’ll be hanging weight plates directly off the barbell using those bands! This creates massive instability and forces increases in power out of the bottom of the press.

      Band Push-Ups in the Rack

      This version has plenty of advantages over not only regular push-ups but also band push-ups done on the floor! You get resistance from start to finish AND it allows you to really develop explosive power against the band resistance.

      Barbell Swiss Ball Bench Press

      The Swiss Ball isn’t just for dumbbells any more! Try out this version of the bench press that actually requires even MORE major stabilizer work than the regular dumbbell press. See it explained in detail here.

      Barbell Floor Presses For MAXIMUM Bench Press Power

      If you’re looking to improve bench press strength FAST, give this one a try. The Barbell Floor Press is a classic powerlifting exercise that targets the midrange of motion of the bench press (right near where the sticking point is!). By hammering this position, you can improve your overall bench press FAST.

      Cable Downward Cross-Presses For Inner Pecs

      Want high tension on the inner pecs with NO shoulder stress? This exercise allows for tremendous squeeze without pain.

      Cable Flyes on the Ball - Multiple Positions

      If you’re deloading (coming off a heavy training cycle) or if you just need some training variety for your chest, this is an excellent exercise...you basically hit the chest from every angle in ONE set.

      Close Grip Flared Elbow Bench Press

      Looking to hit those inner pecs? This variation of the bench press targets that area VERY strongly. With a change in how you do the close grip press, you can really throw a lot of tension onto the inner chest and develop that cleavage between the pecs.

      Concentration Flyes

      A peak-contraction free weight exercise for the chest. This one puts the pec deck to shame and without any shoulder stress like the machines generally hit you with.

      Decline Dumbbell Floor Press

      Imagine benching without a bench...that’s what this exercise will do for you! You’re going to be performing decline bench press without a decline bench, simply by lying on the floor and adjusting your body position during the press. Great for learning leg drive on the bench press!

      Decline Bench Kneeling Cable Cross-Overs

      Turn the cross-over partly into a bodyweight exercise for greater results.

      Dolly Flye Push-Ups

      This great push-up variation requires some very simple but very versatile equipment. It allows you to do a push-up and a flye movement using bodyweight. GREAT chest training.

      Dumbbell Bench Press Ratcheting

      If you want to squeeze one or maybe two more reps on your dumbbell bench press, THIS is the technique to use. It requires not spotter but gives you the potential to add one more tough rep to your sets. Very productive but very challenging!

      Dumbbells-Together Bench Press

      If you have a hard time feeling your chest working with bench presses (barbell or dumbbell) THIS is a good one to check out. HOW you press the dumbbells makes a HUGE difference in how the pec fibers are recruited.

      Floor Barbell Bench Press - One Arm

      If you want to build up your inner pecs, or if you train at home, or if you’re just looking for a unique way to hit bench press, this is a great alternative - all you need is a barbell and the floor!

      Floor Presses - Dumbbells

      The floor press is normally something you think of as a barbell exercise. This version uses dumbbells, making it a very versatile movement! In this exercise, I’ll show you how to get the dumbbells into position easily.

      Foam Roller Flyes

      Open up your chest/rib cage and feel the difference! Instead of using a bench or ball, using the foam roller for the dumbbell flye exercise can help take the shoulders out and put the focus squarely on the pecs.

      Ground Bench Press Partials

      I love heavy partials...this is an excellent alternative way of doing them if your bench isn’t 100% solid. Using the ground also has a few other positioning advantages over using a bench. These can really help improve connective tissue strength.

      Half-Range Bench Partials

      I love partial training - using more weight is always a fun thing. This version of the partial bench increases the range of motion (so you get greater tension on the muscles rather than connective tissue) while still allowing for super-maximal weight.

      High-Rep High-Speed Bench Press

      Sometimes, you WANT a lot of speed and momentum when training. This bench press technique actually requires that you lift as fast as possible. You’re trying to get as many reps as possible and speed is critical in doing it.

      High-Rep Dumbbell Floor Press

      Check your ego at the door for this one but get ready to set the stage for major chest growth! This exercise is all about high-reps and using it to develop the circulation to the target muscles but WITHOUT the pain and lactic acid normally associated with high-rep training.

      High Rep Incline Bench Partials

      Partials are excellent for developing connective tissue strength. This high-rep technique on the incline barbell bench will go a long way towards improving your shoulder girdle and upper pecs!

      High-Rep Rest-Pause Bench Press

      Normally, you would associate rest-pause training with low reps. THIS version uses a bunch of mini-sets with minimal rest in between sets to allow you to get higher reps with heavier weights than you would normally use with high-rep training. Very effective!

      The BEST Way I’ve Found To Do Incline Barbell Bench Press

      if you’re like me, you may have a hard time getting results from this exercise...maybe all you get are tired triceps and sore shoulders, in fact! If so, I’ve got the solution for you. It’s a very simple adjustment to the setup that you use for the incline barbell press and a simple adjustment in how you perform the exercise.

      Incline Flyes Higher On The Bench

      When you’re doing incline flyes on a regular bench, it’s tough to expand your rib cage and chest enough to really hit the pecs well. With this small change in position, you can FORCE your pecs into proper alignment and get a lot more out of the exercise.

      Lockout Partial Bench Press Combo For Strengthening Connective Tissue

      Want a MONSTER bench press? You need to use this exercise. Poor connective tissue strength is often what holds people back in the bench press - this technique will fix that!

      Low Pulley Push-Ups

      If you’re looking for a way to spice up your push-ups this technique will do it. Using the two low pulleys on a cross-over machine (or 2 bands), you’ll get outwards pulling tension as you do the push-up. Very challenging!

      Lying Side Dumbbell Flyes

      Hitting the inner pecs without cables or machines can be tough...but this free weight exercise targets that area perfectly, helping build that hard-to-get-at pec cleavage. All you need is a bench and a dumbbell and you’re ready to go!

      One Arm Barbell Bench Press

      Challenge your single-side bench press strength with this variation of the barbell press. It’ll hit your upper body strength and balance hard!

      One Arm Braced Dumbbell Bench Press and Flyes

      The one-arm dumbbell bench press is an excellent exercise for a variety of reasons...this version allows you to brace one arm to allow you to use more weight and modify how the exercise works. It’s very effective!

      One Arm Dumbbell Bench Press

      Pressing with just one arm at a time has a variety of advantages over the regular press...neural drive, core work, training around injuries, to name a few. It’s a great challenge if you’re tired of normal pressing!

      One Dumbbell Front Raises for Upper Chest

      Work the upper pecs with an exercise that

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