Since its evolution into its current form, the bench press has been one of the go-to routines for anyone who wants to puff up that chest. And it should be, seeing as it offers a ton of advantages, and they are not only limited to the upper body muscles.
Every once in a while, though, we all wish we can skip it – especially if we are nursing an injury. The good news is: we definitely can, and we will not have to miss out on a chance at building our chest. Below are some of the best exercises for that, and no bench press required!
Landmine press
The landmine press works your upper chest muscles, and most gyms have the machine. To start, put a standard Olympic barbell on a landmine attachment, then put enough weight on the other end of the bar. Grab the weighted end and push it upwards while standing. If there is no landmine machine, wrap one end of the barbell with a towel and then place it against a corner.
Dip
Chest dips, like tricep dips, do a lot to engage your upper body muscles and give them increased definition, as well as improved strength. To do this, find a dip station and grip both sides of the equipment with your arms slightly wider than they would be if you were doing a tricep dip. Then tilt your body downward to engage your pecs. If you want to make it more challenging, add weights to your body by wearing a backpack with a dumbbell or putting a dumbbell between your thighs.
Cable crossover
Similar to a standard flye except in the way it ends, cable crossovers are great as one of your “no bench press required” exercises because it is flexible enough to target specific areas of your chest. You can put the pulleys on the equipment down low to work your upper pecs, up high to work your lower pecs, or around shoulder level with your arms parallel to the floor to work your middle pecs.
The post Working Your Pecs with No Bench Press Required appeared first on NUTRITIONCLUB.
No comments:
Post a Comment