Strong chest muscles reflect the effort and dedication in training. Those who spend time in the gym know the aesthetic value of “mirror muscles,” like abs, well-developed quads, boulder shoulders, and, of course, a broad, sculpted chest.
What happens when progress stalls? If your chest hypertrophy training has hit a plateau, or you’re looking to spice up push day, here are five underrated chest exercises, complete with step-by-step instructions for proper form:
5 Underrated Chest Exercises
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1. Larsen Press
The Larsen press removes the legs from the standard barbell bench press, forcing the pecs and core to fully control the movement. In terms of form, think of it like a traditional bench press setup, but with your legs straight out. This maximizes chest engagement. (1)
How To Do It
- Set up for a bench press with a slightly reduced back arch.
- Pull the shoulder blades back and pack the upper back muscles.
- Unrack the weight after positioning the legs.
- With the weight over your body, lift your feet off the ground, keeping the legs extended or resting on an object like a block or bench.
What It Works
The Larsen press targets the mid-pecs, triceps, and deltoids. Emphasizing upper back tightness during the bench press engages the chest, triceps, and shoulders more effectively than a traditional bench press.
This variation demands more stability, coordination, and balance, as it eliminates lower body support. Beginners should master the standard flat bench press before progressing to the Larsen press.
2. Dumbbell Pullover
Have you ever considered working opposing muscle groups in a single exercise? The dumbbell pullover targets the chest and back, and it was a favorite of Arnold Schwarzenegger during his heyday.
To stimulate chest growth, prioritize slow, controlled movements. The dumbbell pullover effectively activates the chest fibers via full stretch, even with lighter loads, and engages the lats with the arcing motion. (2)
How To Do It
- Lie supine on a weight bench with your feet firmly on the ground and a slight arch in your lower back.
- Hold a light to moderate dumbbell with one bell in both hands, keeping your elbows slightly bent.
- Press the weight over your chest, then lower your arms while maintaining a slight elbow bend.
- Lower the dumbbell until the stretch is felt in the chest, lats, and triceps. Go as far back as is comfortable.
- Pull the arms to the starting position using the lats with elbows slightly bent.
What It Works
The dumbbell pullover engages the pecs, latissimus dorsi, triceps, and serratus anterior for those with adequate thoracic mobility. The lats act as the primary movers, particularly during the eccentric as they stretch.
Meanwhile, the slight elbow bend activates the triceps. The chest contracts during the concentric — shortening the fibers — to the starting position. The cable variation involves less joint stress and maintains consistent tension.
3. Svend Press
Inspired by former World’s Strongest Man Svend Karlsen, the Svend press involves squeezing a pair of plates together with open palms. The combination of pinched shoulder blades and constant tension from gripping the plates makes it an excellent finisher to maximize pec activation.
How To Do It
- Grab two plates weighing five to 10 pounds. Hold one in each hand and position them together, pinching them tightly between your palms.
- Stand upright with your feet shoulder-width apart. Keep your shoulder blades pulled back and down, ensuring your posture is tall. Hold the plates firmly against your chest, pressing them together as hard as possible.
- Maintaining the pressure, slowly extend your arms out and slightly upward in front of you. Continue until your elbows are fully straightened and locked out.
- Slowly bring the plates back to your chest while maintaining the tight pinch between your palms.
What It Works
The pectoralis major is the primary muscle engaged during this exercise. The movement isolates the chest by firmly pressing the plates together and pushing them forward while standing. This is ideal for those seeking a joint-friendly option or strength athletes looking for an accessory chest workout that reduces shoulder strain.
4. Hex Press
Grip variations target different parts of a muscle group; the hex press is no exception. It utilizes a pair of dumbbells and a close grip. Like the Svend press, the hex press squeezes the pecs together as you push the weight.
How To Do It
- Grab a pair of moderate-to-heavy dumbbells and sit at the end of a weight bench.
- Kick off the floor with your feet and rock backward on the bench, keeping your feet firmly planted.
- Extend the arms and hold the dumbbells above the shoulders; palms facing each other, with the sides of the dumbbells touching.
- Engage the core and lower the dumbbells while keeping them in contact.
- Once the dumbbells touch your chest, press back to the starting position.
What It Works
This exercise targets the chest, triceps, and deltoids. The dumbbells’ anatomical positioning promotes greater shoulder flexion, effectively engaging the upper pectoral muscles (pec minor). It’s perfect for beginners to strengthen for more advanced movements.
5. Reverse-Grip Bench Press
This bench press variation mirrors the traditional lift with a key difference: a reverse or supinated grip. It’s a great option for those seeking progress while minimizing strain on their shoulders.
How To Do It
- Plant your feet firmly on the floor with your knees bent. Arch your back, ensuring your upper back and glutes are pressed against the bench and your feet are planted firmly on the ground.
- Position the barbell above your eyes, then unrack it using a reverse grip so it aligns over your shoulders.
- Lower the barbell by bending the elbows and guiding it toward your chest.
- Briefly pause as the bar touches your chest, then push it back up.
What It Works
Using a supinated grip instead of a pronated grip on the bench press not only targets the pectoralis major, triceps, and shoulders but places greater emphasis on the upper chest and engages the biceps brachii. (3)
For powerlifters and strongmen, starting with a close or moderate grip and lighter weights is best to perfect the form. If you experience wrist discomfort or lift heavier, wrist wraps can provide added stability. Focus on higher volume rather than maximum loads to build strength and improve control.
More Training Content
- The Best Beginner Workout Plan To Start Your Fitness Journey
- How to Lose Weight Fast, According to Science
- Bench Press Standards — How Heavy Should Your Bench Be?
References
- Gołaś, A., Zwierzchowska, A., Maszczyk, A., Wilk, M., Stastny, P., & Zając, A. (2017). Neuromuscular Control During the Bench Press Movement in an Elite Disabled and Able-Bodied Athlete. Journal of human kinetics, 60, 209–215. https://doi.org/10.1515/hukin-2017-0110
- Marchetti, P. H., & Uchida, M. C. (2011). Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Journal of applied biomechanics, 27(4), 380–384. https://doi.org/10.1123/jab.27.4.380
- Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
Featured image via Shutterstock/MDV Edwards
