Stop Doing Useless Chest Moves and Do These Instead

When it comes to chest workouts, there's a fine line between exercises that help you maximise strength and hypertrophy, and those that end up being a waste of time or effort. Many lifters unknowingly stick to outdated or inefficient movements, which can slow down progress or even lead to injury. In this article, we’ll break down five commonly seen “useless” chest exercises and provide superior alternatives to replace them with. It's time to elevate your chest routine for optimal results!

1. The Hex Press

The hex press involves pressing two dumbbells together while performing a chest press motion. While it might look impressive, the reality is that it doesn’t stimulate the chest as efficiently as other exercises. Pressing the weights together emphasises the arms and shoulders more than the chest and limits your range of motion.

The classic barbell bench press remains the king of chest exercises. By allowing you to lift heavier weights with greater stability, it maximizes muscle activation across the entire chest. It’s also a compound lift, so you engage triceps and shoulders as secondary muscles. Focus on proper form and progressive overload, and you’ll see much better chest development.

2. Decline Bench Press

The decline bench press is meant to target the lower chest, but it's often unnecessary because flat and incline presses already stimulate the entire pectoral region effectively. Plus, it puts your shoulders in a less-than-ideal position, increasing the risk of injury without providing significant benefit.

The incline dumbbell press offers a far better chest workout than the decline press. It targets the upper chest, which often needs more development compared to the lower chest. The dumbbells allow for a greater range of motion and better stretch, making it more effective for muscle growth. It also strengthens the shoulders and improves upper body symmetry.

3. Prayer Press (Svend Press)

The prayer press or Svend press, where you press two plates together in front of your chest, may seem like a unique way to hit the chest, but it actually does little in terms of hypertrophy or strength gains. The exercise lacks sufficient tension and resistance, especially when compared to other movements.

If you’re looking for an isolation exercise for the chest, the cable chest fly is a superior option. It allows for constant tension on the chest throughout the movement, ensuring you’re fully engaging the pectoral muscles. Cables also give you greater control over the motion, making it easier to target specific areas of the chest while reducing strain on your joints.

4. Dumbbell Chest Fly (Flat Bench)

While dumbbell chest flies are a traditional isolation exercise, many lifters perform them poorly, often risking shoulder injury. Flat bench flies can put undue strain on the shoulder joints due to the extended position your arms are forced into. The risk often outweighs the reward unless performed with precise form and lighter weights.

Using a machine for chest flies allows for a safer and more controlled movement, reducing the risk of injury. The machine ensures that the chest stays under constant tension, and you can adjust the range of motion to prevent overstretching. This exercise is ideal for isolating the chest muscles at the end of a workout, ensuring a good pump without putting too much strain on the shoulders.

5. Guillotine Press

The guillotine press is a risky variation of the bench press where you lower the bar to your neck instead of your chest. This puts a tremendous amount of strain on the shoulder joints and increases the risk of injury without offering any significant benefits that can’t be achieved through safer exercises.

The close-grip bench press is a safer and more effective way to engage the chest while also working the triceps. By narrowing your grip, you shift some focus onto the triceps while still keeping the chest engaged. This movement also supports overall bench press strength and can lead to greater chest development over time.

Honourable Mentions to Avoid:

• Dumbbell Pullover: Though it’s a classic, many use it for the wrong reasons. The pullover primarily targets the lats rather than the chest. If you’re using this for chest development, it might be time to switch things up.

• Smith Machine Bench Press: While the Smith machine may seem like a safer option, it limits your natural range of motion and places an awkward strain on your shoulders. Free weights are more effective for natural movement patterns.

When it comes to building a powerful chest, you don’t need complicated or trendy exercises. Sticking to proven movements like the barbell bench press, incline dumbbell press, and cable fly will provide the chest activation you need for strength and size. Avoid exercises that put unnecessary stress on your joints or don’t effectively stimulate your chest, and you’ll see better results in less time.