STOP THE BENCH! 3 best flat bench press exercises for muscle growth BOSROX

Check out these 3 chest exercises better than bench press for muscle growth! If you want to add variety to your chest workout, you’ve come to the right page.

The bench press is widely hailed as the ultimate exercise for chest development. It effectively targets all areas of the pectoral muscles and allows for progressive overload to drive muscle gains. However, relying solely on the bench press may not be the optimal approach to maximizing chest development. In this article, we explore the reasons why you should consider diversifying your pec workouts and introduce three alternative exercises that can help you achieve peak performance and stimulate more pec growth.

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According to Dr. Mike Israetel of Renaissance Periodization, there is no single exercise that is a must for building muscle. While the bench press is popular, it’s not the only exercise that can promote significant gains. To overcome plateaus and continue to make progress, incorporating exercise variety is key. Your body can adjust to repeated bench presses, leading to decreased returns of strength and muscle growth. By incorporating different exercises, you introduce new stimuli that challenge your muscles in new ways, promoting greater muscle activation and growth.

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3 better chest exercises than flat bench for muscle growth

Troy Adashun, co-founder of popular lifestyle fitness company Alpha Lion and a renowned figure in the fitness community, is a strong advocate for reducing bench press addiction. With a large YouTube following and a wealth of gym advice and training knowledge, Adashun encourages people to explore alternative approaches to maximizing their training results.

Here are his top 3 chest exercises better than bench press for muscle growth.

1. Komodo chest flies

Komodo chest flights are performed using a cable machine. To optimize muscle activation, perform the movement in a slightly up-and-down trajectory by crossing your hands in front of your body. At the end of the movement, squeeze your chest muscles for a full second. Aim for three sets of 30 seconds under tension, and in the fourth set, increase the weight and perform 8-10 reps with perfect form. This exercise primarily targets the inner and lower chest muscles.

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2. Low flies

Similar to dips, low flies primarily target the lower chest. With this exercise, your goal is to strike towards the floor, as opposed to a leaning position in Komodo chest flights. Like the previous exercise, squeeze your muscles at the top of the movement and hold the tension for a second. Apply the same set-and-rep technique as before: three sets of 30 seconds under tension, followed by one set of 8-10 reps with a heavier weight.

3. Wolverine Fly Low Lead

Targeting the upper chest, the Wolverine Low Cable Flight exercise uses peak activation. Cross your arms in front of your body and focus on maximum muscle contraction. He does three sets of 30 seconds under tension and, in the final set, aims for 8-10 reps with adequate resistance. This exercise resembles other cable crosses, but emphasizes peak activation to achieve maximum muscle engagement.

It is important to note that while diversifying chest workouts is beneficial to advanced trainees, beginners should initially focus on mastering the bench press. Starting with lighter weights allows beginners to develop proper technique and gradually increase resistance as they progress.

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In summary, understanding the benefits of diversifying your chest workouts and incorporating alternative exercises can lead to better chest development. While the bench press remains a valuable exercise, incorporating exercises such as Komodo Chest Flyes, Low Flyes and Wolverine Low Cable Fly can provide new stimulation and promote optimal muscle activation for increased pectoral growth.

Watch the accompanying video to learn more about why diversification is key and to gain a comprehensive understanding of the correct execution of each exercise with the peak activation technique pioneered by Troy Adashun.

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How often should you train your chest?

The frequency of chest training depends on various factors such as training experience, general training schedule and individual recovery ability. As a general guideline, most people can benefit from exercising their chest muscles 1-2 times a week.

For beginners or new to weightlifting, it is often recommended to start with 1-2 chest workouts per week to allow for proper recovery and adaptation. As you become more experienced and your body adjusts to the training stimulus, you may consider increasing your frequency to 2-3 chest workouts per week.

However, it’s important to listen to your body and avoid overtraining. If you experience excessive muscle pain, lack of strength or energy, or feel like your chest muscles aren’t recovering between sessions, you may need to reduce the frequency and allow more recovery time.

Source: Depositphotos / Obi Vincent

Additionally, it’s worth noting that chest exercises are often incorporated into compound movements that target multiple muscle groups, such as bench presses and push-ups. These exercises work the chest indirectly along with other muscles, so it’s essential to consider the overall balance and distribution of your workout program.

Ultimately, finding the right frequency for your chest workout requires personal experimentation and monitoring your body’s response to the exercise. It is recommended that you consult a qualified fitness professional or personal trainer who can assess your individual needs and help design a comprehensive workout program.

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