Smith Machine Floor Press
A great overall pec mass builder as well as being one of the best ways to develop bench pressing strength, the barbell floor press is sadly overlooked by bodybuilders and fitness folk due to its powerlifting connotations, difficulty of execution, and perception as being potentially injurious. Because the back is forced flat throughout this movement and due to our elbows contacting the floor upon descent, the barbell floor press does not allow cheating, but it does significantly build the mid range strength that so often prevents us from benching heavy. It also develops serious triceps strength which can be translated to more weight lifted during regular pec training. To perform: Arrange smith machine supports and place your body in a lying position so you can safely access and rack the bar. Lying directly under bar lower weight until triceps hit the floor, pause slightly, then press bar up in a perfectly straight line.
Dumbbell Pullovers
Probably the most forgotten, yet most effective, chest training movement people know of but do not benefit from is the dumbbell pullover. A truly old-school chest builder, the pullover is in today’s age of cable crossovers and incline dumbbell-presses largely ignored. To the detriment of all who would like wide, thick pecs. A favorite of Arnold and others of similar legendary status, this movement, a Golden Era of bodybuilding mainstay, works well when supersetted with multi-jointers such as the bench press and chest dip, or included at the end of a pec workout as a finisher.
To perform: Securely grasp a dumbbell in both hands while lying on a flat bench with arms straight out, but not fully locked; slowly lower weight toward head, keeping arms straight, and achieve a good stretch through the chest and lats. Flexing the pecs, bring weight back to starting position.
Dumbbell Decline Presses
Though most of us know what decline presses are, few of us regularly do them, opting instead for the routine of flat bench presses and incline dumbbell work. To optimally isolate and build the lower pecs, decline presses performed correctly (with dumbbells, not barbells, so as to improve workout safety and achieve a fuller range of motion) are without equal. Continuous tension and even pacing are keys to correctly executing this movement. To perform: Lie back on a decline bench with a dumbbell in each hand. Bring elbows back behind body and down towards the upper traps ensuring dumbbells reach lower pec level without touching the chest; stretch the lower pecs. Press weight vertically and squeeze lower chest, keeping elbows in throughout. Do not go too narrow (thus emphasizing triceps development) or too wide (which will target the shoulders more than the pecs) – position hands just wider than shoulder width.
Vary your selection
Most of us know the importance of changing certain workout variables to promote continuous gains. Aside from reps, sets, intensity and session structure we must also address exercise selection so we may hit our muscles from more angles and target harder to reach areas that more conventional movements may not thoroughly stimulate. Use the above six top-line yet largely forgotten pec exercises to spark new chest growth. Next month we will explore the six best back blasting movements you may never have heard of.
