5 – Half-Kneeling chest workouts Press
Take a knee for some chest gains. The half-kneeling chest press also allows you to hone your core while you’re off-balance, offering even more benefits and making the chest workout more realistic. “In the real world, we don’t get to work symmetrically. We’re kind of off-balance a little bit,” said Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “This puts you in an off-balance position.”
Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that’s down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest. As you return your arm to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground.
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6 – Incline Dumbbell Bench Press Chest Workouts
This is an upper-body push exercise that targets the pectoralis major (upper chest), clavicular, coastal, and sternal head, along with the anterior deltoids, triceps, biceps, and serratus anterior
“This is a great chest workout to implement into your program, giving your upper body push routine some variety,” Shannon says. “The mechanical load and position on the incline bench press provide a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat bench press. I feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench.”
Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity, and volume.
Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.
Press the dumbbells up, directly above the shoulders. You might have seen some people in the gym knocking the weights together at the top, but there’s no need to do that here. Lower the dumbbells to chest level—but don’t stress how deep you go—before you press them back up for the next rep.
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