How much can you bench? This question often pops up in gym conversations, but have you considered trying other exercises? Take a look at these 3 chest exercises that may be even more effective for chest gains than bench pressing.

We all know that the bench press is considered the ultimate chest exercise. However, adding variation to your training can lead to better gains. Troy Adashun, co-founder of Alpha Lion, suggests shifting away from bench pressing and trying these 3 chest exercises for better results.

For Adashun, choosing the right exercises is key for maximizing chest growth. He favors incline barbell and flat dumbbell presses over traditional bench press.

1. Komodo Chest Flyes:

Using a cable machine, perform flyes in a slightly high to low trajectory. Cross your hands in front of your body and squeeze your chest muscles at the peak of the movement. Aim for 3 sets of 30 seconds time under tension and a final set of 8-10 reps with heavier weight.

2. Low Flyes:

Similar to dips, low flyes target the lower chest. Punch down towards the floor instead of inclining towards it. Squeeze your muscles at the top of the movement and maintain tension for a second. Perform 3 sets of 30 seconds and a final set of 8-10 reps with increased load.

3. Wolverine Low Cable Fly:

Target the upper chest by crossing your arms in front of your body and focusing on peak activation. Follow the same sets and reps scheme as the previous exercises for optimal results.

These chest exercises, recommended by Troy Adashun, aim to provide peak activation for maximum gains. For a detailed demonstration of these exercises, watch the video below.

Check out more fitness content from BOXROX for additional tips on chest training and growth.