Weekly Workout Challenge – Unconventional Chest Routine

So since i have injured my shoulder from the bench press challenge before Christmas, i have been forced to temporarily alter my chest training in order to continue my progress while my shoulder heals. So i am going to share with you several unconventional exercises that when combined will provide optimal chest development.

Now every gym does not have the latest advancements in machines and equipment for training. Free weights are still king but again if you are looking for something different or if you need to adjust your training to nurse an injury this will take your chest development to a different level.

Reverse-Grip Bench Press

Unconventional training strategies can yield unconventional results—a good thing if you want to break away from the pack. Lots of bodybuilding methods are based off tradition, but we’re going to buck tradition and turn to science to take your upper chest development to a whole new level. A recent Canadian study showed that the reverse-grip bench press increased upper pec activation by 30 percent compared to a traditional/flat pronated-grip bench press. By comparison, the incline press has about 5 percent greater upper pec activation over the traditional bench presses.

Tip: Make sure you use a spotter to lift the bar off, thumbs around the bar (much more risky than a traditional bench press), and if you can’t get the technique right, try dumbbells instead of the barbell.

Dumbbell Pullover

The dumbbell pullover was a favorite of the guys with the greatest chests of all time—Arnold Schwarzenegger, Reg Park and virtually any old-timer performed this exercise. It works not only the chest but also the lats and the intercostal serratus anterior (the muscles of the ribcage). Maximally developed intercostal muscles will give the illusion of a bigger rib cage when taking a deep breath and holding a pose because the ribs are pulled up by the intercostal muscles.

I believe one of the reasons chest development hasn’t caught up with other bodypart development is because of the elimination of any pullover variations.

After each exercise, complete one set of 15 reps of dumbbell pullovers with a moderately light weight emphasizing the stretch.

Important Notes: Do this exercise with the intention to stretch and feel the movement, keeping reps in the 12+ range. If you have a history of shoulder problems, its better for you to use the pullover machine as it takes away the downward pull when going through the eccentric portion of the movement.

Watch IFBB Pro Cory Matthews Performing Dumbbell Pullovers

Dips

Bodybuilding guru, the late Vince Gironda, felt dips were the best movement for stimulating muscle growth in the upper body. Virtually every great bodybuilder from the classical area to the modern day pros with the grainy/dense look include dips in his training regimen. The strongest raw bench pressers of all time also include this exercise in their routines.

Perform dips for five sets of five reps, progressively adding weight each set if possible. After the last set, remove the added resistance as fast as possible and do as many reps possible with your bodyweight; rest 20 seconds and do as many reps as possible again with your bodyweight. Rest 20 seconds and repeat one more time. Rest interval: 90 seconds between working set of dips.

Tip: Lean forward to place the emphasis on chest.

“Big Al” Davis Doing Dips with 340 Pounds of Additional Weight

Cable Flyes

By now your stabilizing muscles are tired so we’re going to opt for cables at this point because they provide continuous resistance throughout the entire range of motion. Your focus needs to be on a full range of motion. Perform the negative portion of each rep for three seconds; perform the positive forcefully holding the peak-contracted position at the top for one second.

Pick a weight with which you can do 12–15 reps. Perform the as described above for one minute straight, if you fail before a minute, continue the set with partial reps. Don’t stop! Start with perfect form and end by any means necessary. Rest for two minutes and then do the same thing for 40 seconds. Rest two minutes and the final set will be completed for 30 seconds.

Finisher

Finish this workout with five minutes of push-ups. Perform them to failure, rest 30 seconds, repeat the process until you hit five minutes. Failure means failure, not discomfort! Get the most out of it.

Final Thoughts

The old cliché, “You’re only cheating yourself” applies to anyone who doesn’t give 100 percent on this workout. Half-assed effort will simply equate to half-assed results. If you aren’t in the gym to give 100% of yourself to training. Then you are not one of the true gym junkiez and this workout is not for you. All of these movements are considered “old school” but you will come to realize still relevant to your training needs. If the goal is to grow a chest like “The Oak” Arnold Schwarzenegger then incorporate this routine into your program. Train Hard!!! Train Smart!!!