While most dudes swear by bench and dumbbell presses for the chest, there are moves that are way more effective than these. If you really want to target train your pectorals and see a difference in hypertrophy, these 5 oft overlooked moves will help you out.
1) Single Arm Medicine Ball Dumbbell Fly
Stemming out of the traditional bench pec fly, this move isolates one pec at a time. It adds additional tension on your pecs as it has your back on a ball instead of a bench. Go slow with reps to feel the stress.
Probably the toughest chest move, the rollout punishes precisely your pecs. Take two dumbbells and assume the push-up position while gripping the dumbbells on the floor. Now slowly, roll out both the dumbbells in their respective directions.
3) Diamond Push up
4) Rope Climb
While most gym heads would wonder how rope climbs hit the chest, we’d say ask the wrestlers who swear by climbs for pectoral strength. The upward movement of the arms engages stabilization of the pectorals and the pull action also engages the pecs in the most brutal way.
5) Medicine Ball Push up
The movement instills impeccable sense and balance while hitting the entire inner and outer chest pretty hard. Just grab a small medicine ball, place your palms at least 3 inches wide on the ball and dip!
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