Want to build bigger breasts faster? Keep scrolling down to see the best chest workouts without the barbell bench press. Only 20 minutes!
The chest is an important muscle group for both men and women. A strong chest is essential for correct posture, reduces back and shoulder injuries, and aids in almost any upper body movement required.
Needless to say, having well-defined breasts is desirable for most people.
So when it comes to chest training, you need to choose the right exercises to target your chest in the best possible way. But it’s not a “must do” exercise.
in fact we also talked Why You Should Stop Bench Pressing And I gave you 3 other alternative exercises to recharge your pecs.
That’s where the best chest workout without the barbell bench press comes in. In just 20 minutes of his time, his breasts become taut and tissue destroyed, making them bigger and stronger after a day of rest.
Why not include the bench press in this chest workout?
Here are the best chest workouts without the barbell bench press: Jeff Cavalier, former Chief Physical Therapist for the New York Mets for three years and now a YouTube sensation. He conveys clear information without noise. YouTube channel of ATHLEAN-X.
The bench press is great for strength building, says Jeff, but you should warm up and rest longer between sets to maximize the benefits.
The idea of this workout is that it’s fast-paced and targets your pectoral muscles without spending too much time resting. It’s faster to simply replace the dumbbells you hold for this purpose.
So, check out below for the best chest workouts without the barbell bench press.
Best chest workout without barbell bench press
1. Superset Cable Crossover + Static Dumbbell Bench Press
- 3 sets to failure (minimum 10 reps with cable, 5 reps with dumbbell bench press)
The idea of doing sets to failure at the best chest workout without the barbell bench press is to pre-exhaust your pectoral muscles in the first exercise.
“Pre-exhausting with a cable fly helps keep the chest off as much as possible to fatigue it towards the second half of the combination.”
2. Dumbbell Incline Bench Press
- 3 sets (minimum 10 reps) until failure
A classic exercise that hits the upper chest with a set of dumbbells.
3. Superset Bodyweight Dip + Assist Dip
You can also do weighted dips and then bodyweight dips. The key is to reduce the number of sets, but they are done as supersets to limit rest periods of interest to keep the workout moving.
If you can do 12 or more bodyweight dips, you should transition to weighted dips first.
4. Band crossover from high to low
- 3 sets
- 30 seconds with both arms
Do not rest between each arm. One arm will be resting while the other is working and vice versa.
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This is Jeff Cavaliere’s best chest workout without the barbell bench press. To understand how to perform each of these moves, click the video below to see Cavaliere’s instructions.
Video – Best Chest Workout Without Barbell Bench Press
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The chest muscles are:
- pectoralis major
- pectoralis minor
The pectoral muscles, pectoralis major and pectoralis minor, function as follows:
- move the arm across the chest (addition)
- Rotate the arm inward (internal rotation)
- help deep breathing
- Stabilize the shoulder joint.
The serratus anterior is a muscle on the side of the chest that:
- move the shoulder blades (shoulders) away from the spine
- Assists upward rotation of the scapula
- It stabilizes the scapula during arm movements, especially overhead movements.
Why are strong breasts important?
Strong breasts are important because they can:
- improve posture
- Reduces risk of shoulder and back injuries
- Increase upper body strength for daily activities and other exercises
- Develop motor skills with activities that involve upper-body movements such as pushing, pulling, and overhead movements.