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The 8 Best Chest Exercises (NO BENCH OR DIPS)

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The best chest exercises are not determined by the ones you can lift the most weight on but rather the ones that work best for you. In this video, I-m going to show you the 8 best chest exercises to help you build a bigger chest despite using bench press and dips for years. Many people think that these staple chest workout moves must be included if you want to develop a big chest, but the reality is they do not work best for everyone. That said, the eight chest exercises shown here are ones you can try if you feel like you have hit a dead end in your chest development. Beyond that, these can be done as activators before your chest workout that will help you to get even more out of the bench press and dips later in the routine. The key is first to understand why these two big exercises may not be working so great for you. It comes down to the anatomy of the chest and how it prefers to contract. The biggest motion that the pecs are responsible for above all others is horizontal adduction at the shoulder. This means, taking the upper arm and driving it across the chest. Ideally, you would want your chest exercises to incorporate the motion so that both arms could almost cross over each other or at least the midline of your body if you want to get a maximal chest contraction. We can do that with the first exercise shown, the twisting pushup. Here, no equipment at all is needed to help you get more from your pushups. Instead of just pushing straight up and down you can twist your body as you do and get a relative adduction at the shoulder which will help you get a better squeeze and contraction. Since your hands will be fixed on the ground as they are in a regular pushup, the twisting of the body will draw the arm across and help you get better results from doing this. The plate squeeze is an awesome chest exercise that can be used as an activator before your chest workout or at the end as a finisher. The key is to squeeze the plates as hard as possible together and not let them slide apart. The chest contraction you feel here will be insane and well worth the inclusion of this move in your chest workout. The Db chest pullover is a variation of the classic dumbbell pullover, except this one will target the upper pecs as opposed to the lats. Instead of flaring the elbows and trying to pull the weight all the way up over your chest, restrict the range of motion a bit and squeeze the hands together to get the weight up. This will light up your upper pecs and really help you to recruit this often hard to hit area much better. Floor flys give you a safer way to overload this common chest exercise. The problem with the traditional fly exercise is that it places your shoulder joints in a compromising position. Some will say to just drop the amount of weight you use here and you will have no problems. The issue is, you will be leaving gains on the table by doing that. Here you can get the best of all worlds while having the floor to support your use of heavier, muscle building weights. The variations of chest crossovers give you an obvious way to get not just one arm, but both, across your body and experience a strong chest contraction. Whether you do the 3D cross over or the X cross, both of these are going to help you to get great chest activation and even better chest growth over time. The UCV raise and Cavaliere Crossover are two final exercises you can do with a single dumbbell for your chest that are going to help you to blast your pecs at any point in your workout. The key is to hold each rep for a split second in the contracted position if you really want to increase the intensity of the exercise and grow bigger pecs. Finally, I show you how focusing on your biceps being pressed together during the bench press and even the dip is one of the greatest tips you can use to get better results from these two popular chest exercises. Don-t think about your hands since they usually wind up traveling in a straight bar path. Get the biceps closer to each other on every rep and you will get way more out of these two popular chest exercises. If you are looking to get more out of all of your workouts, not just your chest workouts, head to and get the ATHLEAN-X Training System. Start training like an athlete and watch how much faster your chest and the rest of your body grows by incorporating techniques you may never have used or thought of before
Date: 2022-04-22

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Comments and reviews: 10

martinboanders
Here I will explain why these excercises he is presenting is not good at all (most of them. Enjoy:
The first excercise: you just gotta put your hands together to get full contraction when you do dumbbell bench press, then you have destroyed the need for the pushup you do which activates the triceps alot and thereby losing chest load.
The second excercise: is a anterior deltoids excercise, the tension on the chest is isometric, which doesnt build much muscle mass if any at all.
The third excercise: Dumbbell-pullover will be a really bad -upper-chest excercise- no matter what you say, and where you are squeezing.
The Fourth excercise: Flies are compromised in the way, that by leaning your arms out in a fly, will load your biceps with some of the load you want on your chest, not better than decline/flat dumbbell bench press either.
The Fifth excercise: there is no more chest-muscle-fibers beyond the middle of your sternum, so no need to go more than to the middle, you are not loading your chest more, by doing the twist, your sides just takes the -extra- load your chest won't get, and it seems that it actually takes more in the way he is doing them, waste of time also.
The sixth excercise: THE FIRST USEFUL EXCERCISE! WOWOW! Super excercise, good allignment, but don't really need to pass your arms, to bring them all together is fine
The seventh excercise: this will work your anterior deltoids much more than your chest, he talks about fibers going up, but if you look at an anatomy charge where the upper arm is straight from your body (like in a dumbbell benchpres) you will see that the upper chest fibers has moved up to match the line of the upper arm, so actually you are not working much chest muscle fibers when doing movements in an incline direction at all. Look for yourself: put your hands up straight from your body, and see how much of your chest is over your arms (which is nothing) and see how much is at the line of your arms, and below the arm-line. you will discover that all of your chest fibers are either in line or below, so only flat and decline dumbbell bench/cable-press is needed for chest-development. you are wasting time if you do otherwise, but your call ofcourse. (you can also see that it is the muscles over his chest that are working the most in this seventh excercise when he performs it.
The eight excercise: only his shoulder is moving the weight here, he squeezes but as I have said before it's isometric on the chest, which sucks for muscle-building.
Dips are also compromised. you only need dumbbell bench press/cable press in a flat to decline direction for full chest development. focus on full range of motion, good alignment and you will win.
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From
Now here this: the Cavaliers Crossover is unmitigated garbage, and it is absolutely shameful that a trainer with Jeff-s credentials would promote such garbage.
As you can see, when he uses the dumbbell, most of the movement is lateral, not against gravity. The only upward movement is provided by the traps, not the pecs. The Cavaliere Crossover is a one-handed shrug with an inward rotation, nothing more. Only your traps are worked.
But don-t take my word for it. Prove it for yourself. Do a Cavaliere Crossover, now stop the movement halfway through the rep. With you free hand, palpate the pectorals on the working side. No, someone did not replace your pectorals with marshmallow fluff. That softness is the feeling of a muscle that is not being worked. The Cavaliere Crossover is not a chest exercise.
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Mike
-What's up guys Jeff Cavalier (move into robot voice) aathaleen eehx daat caaawm! -, he sings it in this monotone way every time and it's hilarious but take note, that's just one among many reasons I love Jeff and his awesomeness, he reminds me of all the best trainers I ever had plus a doctor and a physiotherapist rolled into one. I wish I could win the lottery and hire him as my personal trainer, he knows what's he's talking about like no one else. Jeff, if you're listening, please hire me as your new 'guys approaching 40 who used to be ripped but life came and made them weak and fat, then they met Jeff. ' guy. I'm so up for that.
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MrVM41
Your videos are amazing, I have osteoarthritis and put my weight on my joints, but I can pull on them, so I can't do dips or bench press I can use the wire and dumbells as show in this video and have had better results than all the press ups I ever did in boxing in my younger years. Thanks for all the tips it keep adding to my workouts and my workouts are getting longer, so well chuffed, cheers.
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Josh
Great video! I am really enjoying watching your videos and learning a lot! I do have a question for you.
I am just over 2 weeks out of surgery to repair an inguinal hernia. The doctor said I was good to start working out again but low impact and only resistance machines, 40 lbs or less.
What would you say would be the best way to get the most out of my workout with these restrictions?
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Mike
This man is probably the most in shape and the most knowledgeable trainer there is out there. When Jeff recomends an exercise you just take one look at his body and you know that he knows what he's talking about. I've gotten some weird looks in the gym from performing some of his exercises but damn have they helped me alot!
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cleiton
for someone as experienced as me its easy to see through it all those exercises are camouflaged face pulls. but serious man i cant live without ur vids anymore its too good you saved me from really hurting my ass because i was already doing stuffs wrong like deadlifts thank you very much!
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madhusudan
Sir my right and my left chest are diplaced they both look different in the lover and side portion what should i do because when i perform any excercise left chest is increasing instead right chest doesn't look the same
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ARR
Hey Jeff, I tried dumbbell pullover but with the floor and i felt a tension in my shoulder and now i feel a little bit of pain in my delta and shoulder which i don't feel usually, is that normal or I am doing something wrong?
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Waskito
I like your videos but I wish you had a page with illustrations as sometimes I'm at the gym and I forget the motions and cant exactly re-watch the video there and then as I'm strapped on time and the internet is slow.
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