Give the Bench Press Some Rest and Try These 6 Non-Bench Exercises For New Muscle Growth

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3. Push-ups


Push-ups are the quintessential exercise not just for pec development but as the most basic builder of overall body strength. It’s also used as the standard for rating overall fitness among school children and soldiers alike. You can make it a bit more challenging by doing it off a medicine ball or placing the feet on a higher ground to hit the upper chest area. Start the movement with the arms slightly wider than shoulder width and lower yourself to the floor until the triceps positioned parallel to the floor.

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4. Floor press

If you’ve reached a plateau in your bench pressing numbers, the floor press is a guaranteed method to overcome that plateau. It’s done by lying on your back on the floor, grabbing the barbell and pressing it upwards, the same as you would do in a standard bench press. The difference is that the reps end when the triceps touch the floor. This type of press will help you a lot in improving your lockout if you are having problems with it.

5. Svend press


The Svend press is a unique exercise because it’s done with a plate, not a barbell. The way you do it is by standing, holding a 45-pound plate at chest level and pressing the weight in front of you using both hands, while you focus on squeezing your pecs. Return the plate slowly back to the chest. That’s one rep. This type of press will help you to better separate the inner part of the chest muscles.


6. Cable crossovers

The greatest thing about doing cable crossovers is that you can do them in many variations thus targeting the pecs from many different angles. If you want to activate the upper chest area place the cables in the more upright position, if you want to activate the lower chest area, put them parallel to your waistline.

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  1. Devendra Singh

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