To work the chest there are a variety of exercises, however, we usually dedicate our training to a single routine and you should not forget the importance of variety when exercising any muscle group to achieve the greatest possible growth. These are some of the most underrated chest exercises.
It is also known in the bodybuilding world as the upper body squat and is ideal for working the contraction and stretching of the pecs seeking to gain size and strength.
When you do this exercise, you should lean forward a little, looking for the pressure to pass from the triceps to the pecs, mainly in the lower area of the triceps. Work slowly up and down the trunk without reaching to fully extend the elbows to care for this joint.
As with any other chest exercise try to retract the shoulder blades to tighten the pecs to the maximum, work until muscle failure.
This exercise is similar to others such as the board press or pin press in that it seeks to decrease the range of the bench press by giving more work to the triceps and making the ligaments adapt to a weight that is otherwise more difficult to handle. .
For this use a bar that you can adjust so that it is about 60cm from the ground so that you can comfortably place yourself under it. Once under the bar and with both feet resting on the ground, you lift it, but without doing the powerlifter style of the bench press, since your back must be resting on the ground at all times.
The movement starts from above and you lower the weight until the triceps are completely flat on the ground, you pause briefly and then raise the weight again until the elbows are completely locked.
Isometric Chest Squeeze
This is a little known exercise that many bodybuilders use since certain isometric poses can be used to achieve muscle congestion in certain places of our body, although for those faithful to functional training it will not seem very interesting to exercise, it is worth knowing.
It can be done both standing and sitting, just fold your arms at a 90 degree angle placing your palms together in front of your chest. The fingers should point up perpendicular to the ground and the movement consists of pushing pushing one hand against the other while contracting the chest starting slowly and then gradually increasing the pressure.
The contraction should be held for a few seconds before repeating the movement again.
One of the most undervalued details in bodybuilding is the development of the external pectoral and it really makes a difference when you have a wide chest with a pronounced external curve. Dumbbell openings are ideal for this look.
With respect to the bench press, it can be used to also develop the internal area because in the same way that a wide grip helps to work the external area, a narrower one works the internal muscles of the chest.