How much do you bench? That question is posed in many gym conversations, but maybe you should take a look at other exercises? Well, check out these 3 chest exercises even better for chest gains than bench pressing.
We know the holy grail of chest exercise is the bench press. Hell, we even wrote an article claiming it was the best exercise for chest. Then why would you continue reading this? Because you need to add variation to your training to see better gains.
And this is when Troy Adashun comes to play. He is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts. He decided to tell people to stop bench pressing and check out 3 chest exercises even better for chest gains.
Chest Exercises Even Better for Chest Gains
For Adashun, chest growth comes from peak activation when choosing the right exercise. He particularly doesn’t do much bench press, sometimes the incline barbell, sometimes the flat with dumbbells. So what does he do? These are the 3 chest exercises even better for chest gains in his opinion.
These exercises will use a cable machine.
1. Komodo Chest Flyes
Using a cable machine, go from a slightly high to low trajectory and to make use of peak activation you want to cross your hands in front of your body and squeeze your chest muscles for a full second at the end of the movement.
Perform 3 sets of 30 seconds time under tension and the 4th set increase the weight and perform 8-10 reps with perfect form.
This exercise should target your inner chest and lower chest.
2. Low Flyes
This exercise mimics the dips and will target your lower chest tremendously.
It is very similar to the previous exercise, but you should aim to “punch down” towards the floor instead of inclined to the floor as you did in the Komodo chest flyes.
Do the same trick of squeezing your muscles at the top of the movement and keeping it under tension for a second. Apply the same sets and reps technique from before with 3 sets of 30 and one set of 8-10 reps with heavier load.
3. Wolverine Low Cable Fly
The last in this list of chest exercises even better for chest gains is one that will target your upper chest.
Again, use peak activation and cross your arms in front of your body. Also, the same idea of sets and reps with 3 sets of 30 and one set of 8-10 reps.
These exercises above are very similar to other cable crossovers that you’ve probably seen before, but with different names because Troy Adashun uses what he calls peak activation. To know exactly how to do these exercises, see the video below.
VIDEO – Chest Exercises Even Better for Chest Gains
Check out more content from BOXROX:
How to Increase Chest Size and Strength
Best Way to Train the Chest for Hypertrophy (Muscle Mass)
Upper Chest Exercises Ranked (Best to Worst)
9 Best Dumbbell Chest Exercises
- Sam-Dancer-Chest-Muscles: Deposit photos / CrossFit Inc