Come train with the legend Arnold Schwarzenegger! Training & tips for pectoral muscles

Beginning bodybuilders often neglect the legs, back, or even the abdomen. However, one part of the body never goes to waste, the chest. When Monday comes around, that usually means some straight bench presses, then overhead presses, push-ups on the bars, and stretching or cutting on the pulleys.

Why stick to these traditional exercises when you can attack the chest from many different angles? I'll show you a few of my favorite exercises that aren't used much.

Pullover

To perform the single-arm version, lie perpendicular to a straight bench, bend your knees, and keep your feet flat on the floor. Grasp one end of the one-handed pullover with both hands (arms extended and fingers overlapping) and start over your chest. Lower the barbell in an arc behind your head until you feel a good stretch in your chest. Clench your chest, and bring the weight back up.

One-arm stretches

People practice extensions and lunges all the time, but they almost always use both hands. Performing one-handed, however, directs all your attention to one side. I always found that one-handed stretching helped keep my development in balance.

Lie down on a straight bench and take only one one-handed hand. Grab the bench with your non-working hand for stability. Start with your working arm extended toward the ceiling. Lower the weight in an arc down the side of your body, keeping your elbow only slightly bent, continue until you feel a stretch on that side of your chest. Tighten the pectoral muscle, and return the dumbbell to the starting position. Perform all reps on one side, then alternate arms.

One-handed push-ups on a negatively inclined bench

I can't believe this exercise isn't used more. Obviously the upper chest needs more work for most people, but completely ignoring the lower part can noticeably distort your upper body appearance.
Grab two one-armed dumbbells and lie down on a negatively inclined bench. Start with your arms extended toward the ceiling. Lower the weight to about the level of the bottom of your chest, then push it back up forcefully. Reverse the movement a little before extending your elbows.

Main idea: Don't be afraid to try something new. Variety can bring you new growth.

Destroy your chest with this workout

Change up your monotonous workout with these neglected exercises.

* Negative push-ups and pullovers can also be performed with a large axle or on machines;
** One-handed pull-ups can also be performed on a pulley or peck deck.