Three Alternative & Highly Effective Exercises for Chest Hypertrophy

The Muscles of the Chest

The chest muscles, also known as the pectoral muscles, are a group of muscles located in the upper anterior region of the body. These muscles are responsible for the movement of the shoulders and arms and play an essential role in many upper-body exercises.

The main muscles in the chest include:

Pectoralis Major: The pectoralis major is the chest's largest and most superficial muscle. It originates from the clavicle (collarbone), sternum, upper ribs and inserts on the humerus (upper arm bone).

Pectoralis Minor: The pectoralis minor is a small, triangular muscle located beneath the pectoralis major. It originates from the third, fourth, and fifth ribs and inserts into the coracoid process of the scapula.

Serratus Anterior: The serratus anterior is a muscle located on the side of the chest, near the armpit. It originates from the upper eight or nine ribs and inserts on the medial border of the scapula.

All these muscles work together to move the arm and shoulders and are targeted by various exercises such as bench presses, push-ups, chest flyes, and pull-ups, among others.

What Reps and Sets Should You Perform to Achieve Chest Hypertrophy?

Hypertrophy is the technical term for muscle growth and is achieved through progressive resistance training and adequate recovery.

The specific rep and set range best for achieving hypertrophy can vary depending on individual fitness level, training experience, and personal goals. However, generally speaking, the following rep and set ranges are commonly recommended for hypertrophy:

Repetitions (reps): 8-12 Reps Per Set. This rep range is often considered optimal for hypertrophy as it balances muscle fatigue and recovery.

Sets: 3-5 Sets Per Exercise. More sets may be needed for experienced lifters or those who want to achieve a higher level of muscle growth.

Rest Intervals: 30-90 seconds rest between sets. This allows for sufficient recovery and energy replenishment for the next set while keeping things challenging.

It's important to note that this is a general guideline, and there is no one-size-fits-all approach to achieving hypertrophy. Experiment to find what works best for you.

Switching up your routines and exercises is essential to continue challenging your muscles and preventing plateaus.

Additionally, intelligent nutrition, adequate sleep, recovery, and proper form are crucial for muscle growth.

It's always recommended to consult with a professional trainer or coach to determine the best approach for your specific goals and fitness level.

Landmine Chest Press

The landmine chest press is a variation of the traditional barbell press exercise that targets the chest muscles.

The exercise is performed using a barbell placed in a landmine attachment, which is a device that holds one end of the barbell at a fixed angle while the other end is free to move.

To perform the landmine chest press:

• Start by standing with your feet shoulder-width apart and the powerlifting barbell in a landmine attachment.
• Grasp the barbell with both hands, one hand at a time, with your palms facing each other.
• Keep your feet firmly planted on the ground and your core engaged.
• Press the barbell up towards the ceiling, fully extending your arms.
• Lower the barbell to the starting position, feeling a stretch in your chest.
• Repeat the movement for the desired number of reps.
• Please note that this exercise can be performed in standing and kneeling positions.

The landmine press is an excellent exercise for targeting the chest, shoulders, and triceps, and it allows for a greater range of motion and increases muscle activation.

It also helps to reduce stress on the shoulder and elbow joints. Maintaining proper form throughout the exercise is essential, as keeping your core tight, your back straight, and avoiding arching your back or swinging the weight.

Use a weight that allows you to perform the exercise with good form and to keep your core tight and your back straight throughout the movement.

Incline Chest Fly With Cables

The incline chest fly with cables exercise is a variation of the traditional chest fly exercise that targets the upper portion of the chest, shoulders, and triceps.

This exercise is performed using a cable machine and pulley handles. The exercise is performed on an incline bench, which allows for a greater range of motion and increases muscle activation in the upper chest.

To perform the exercise:

• Start by adjusting the cable machine to the appropriate height and attaching the pulley handles to the cables.
• Lie on an incline bench with your feet flat on the floor, and your back pressed firmly against the bench.
• Grasp the pulley handles with your palms facing each other and your arms extended straight to your sides.
• Keeping a slight bend in your elbows, bring your arms together in front of your chest, squeezing your chest muscles.
• Slowly return to the starting position, feeling a stretch in your chest.
• Repeat the movement for the desired number of reps.

It's important to maintain proper form throughout the exercise, keeping your back pressed firmly against the bench and your core engaged.

Also, keep your shoulders back and down and avoid arching your back or swinging the weight. Use a weight that allows you to perform the exercise with good form and to keep your core tight and your back straight throughout the movement.

Reverse Grip Bench Press

The reverse grip bench press is a variation of the traditional barbell bench press. The exercise is performed with the palms facing up (supinated) instead of down (pronated), targeting the triceps and inner chest more than the standard bench press.

It can be done with a barbell, adjustable dumbbell, or a machine. It is essential to use a lighter weight than you would use for a regular bench press when you first try the reverse grip press, as it can place a lot of stress on the shoulders and wrists.

• Start by lying flat on a bench with a barbell loaded with the appropriate weight.
• Grasp the barbell with your hands about shoulder-width apart, with your palms facing upwards (supinated).
• Bring the barbell down to your chest, keeping your elbows close to your body.
• Push the barbell to the starting position, fully extending your arms.
• Repeat the movement for the desired number of reps.

It is crucial to maintain a proper form while performing the reverse grip bench press. Keep your feet flat on the floor, engage your core, and maintain a slight arch in your back. Keep your elbows close to your body throughout the exercise and avoid bouncing the bar off of your chest.

Also, keep your wrists in a neutral position and do not let them bend back or forward.

The Bottom Line

Adding these three exercises into your training, in conjunction with intelligent programming specific to your goals, will help you challenge your body in new ways. The alternative stimuli from these uncommon chest exercises will help you speed up hypertrophy and maximize your results.