5 classic gym moves for a bigger and stronger chest
Sculpt the lean, defined and impressive chest you want by adding these often-ignored classic gym lifts to your next upper-body session, says New Body Plan’s Joe Warner
Building a bigger chest is often a primary goal for most guys who lift weights. But relying solely on staple moves like the barbell bench press may not always deliver the balanced, powerful chest development you’re after.
While popular exercises like the Smith machine bench press and standard push-ups are effective, focusing on variety and innovation can yield even better results.
Incorporating new movements can activate the pectoral muscles in unique ways, improving growth, strength, and symmetry.
Here are five best new moves to take your chest workout to the next level by targeting different areas of your chest, addressing muscle imbalances and improving overall size, symmetry and definition.
Crucialy, they also minimise stress on the shoulders and elbows, which are common trouble spots for a lot of lifters, especially as we get a bit older.
So, whether you’re aiming to build a larger, fuller chest or upgrade your upper body strength, these moves will provide the fresh stimulus your muscles need.
1. Guillotine Press
This classic and challenging move targets the upper chest while also engaging the front delts
Lie flat on a bench and hold the barbell with a wide grip. Lower the bar slowly towards your neck, keeping your elbows flared out. Press back up, focusing on the stretch and squeeze in the upper chest. Do 3 sets of 8-10 reps
Tip: Use a lighter weight than your standard bench press to avoid shoulder strain.
2. Single-Arm Chest Press
This unilateral movement helps to prevent and correct muscle imbalances to work each side of your chest harder
Lie on a flat bench holding a dumbbell in one hand. Press the dumbbell upward while keeping the other hand on your opposite pec for stability. Complete the reps for one arm before switching. Do 4 sets of 8-10 reps per side.
Tip: Use lighter dumbbells than if doing the standard dumbbell bench press.
3. Low-to-High Cable Flye
This move targets the upper chest and offers constant tension on the muscles to work every muscle fibre harder and test your core balance and control
Set the cables at a low position. Grab the handles and perform a fly motion upward, bringing your hands together at chest height. Return to the start slowly. Do 3 sets of 10-12 reps.
Tip: Start very light to master the movement pattern effectively without stressing your delicate shoulder joints.
4. Around-the-Worlds
This move is great for stretching and activating the entire chest region
Lie on a flat bench with a pair of light dumbbells. Start with the dumbbells at your hips, then perform a large circular motion, bringing them above your head and back to the starting position. Do 3 sets of 10-12 reps.
Tip: Make sure your shoulders are fully warmed up before doing this move and use a pair of very light dumbbells to do each rep slowly and under complete control.
5. Landmine Chest Press
This exercise is great for targeting the upper and middle parts of your chest, as well as your triceps, while reducing excess strain on the shoulders
Place one end of a barbell in a landmine attachment or secure it in a corner. Hold the other end with both hands at chest height. Press the barbell upward and forward, then lower it back to your chest. Do 4 sets of 10-12 reps.
Tip: You can do this move either kneeling or standing, and don’t fully lock your elbows at the top position of each rep to maintain constant tension on your chest and triceps.
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