Tip: The Best Chest Exercise You've Never Tried Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best Chest Exercise You ve Never Tried A new exercise for pecs and a new method to trigger chest growth Add this odd-looking move to your current program by Chad Waterbury January 30, 2017June 22, 2022 Tags Tips, Training To build chest muscles quickly, stimulate growth with high frequency training (HFT) and challenge the muscle through its primary function. The primary function of the pecs is horizontal adduction of the shoulder joint, which is what you do during dumbbell flyes or the pec deck exercise. The problem with these exercises is that they can beat up the shoulder joints when done frequently. So my go-to exercise for chest growth is relatively new. It's called the Swiss ball squeeze, and it's proven to be the most effective way to build pecs while preserving shoulder health. Stand and hold a large Swiss ball between your elbows. The ball should be big enough to keep the elbows wider than shoulder-width apart when you squeeze it with maximum effort. Do it as though you're mimicking a pec deck exercise. Bend your elbows to 90 degrees and keep the upper arms parallel to the floor. Frequency: 6 days a week (take the seventh day off) Sets: 5 sets a day Rest: 60 seconds between sets Duration: Start with a 20-second maximum squeeze for each set, and then add 5 seconds to the squeeze every third day. So days 1 and 2 will be a 20-second squeeze; days 3 and 4 a 25-second squeeze; days 5 and 6 a 30-second squeeze, etc. Continue with this sequence until you work up to a 60-second squeeze. It will take you three weeks to reach a 60-second squeeze, and you'll achieve more chest growth in that time than you have in any other three-week stretch. Do this exercise in addition to your current chest training, either during your workout or as a stand-alone mini session. If you want even more chest growth at the end of the three weeks, use the same progression and go from 60 seconds to 100 seconds for each set. As a bonus, I always have my clients squeeze their glutes maximally during this exercise. So at the end of the three-week phase their glutes are significantly larger as well. Two birds, one Swiss ball. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Nail Your Upper Glutes Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation. Glutes, Legs, Tips, Training Nick Tumminello May 1 Workouts Beyond 5 3 1 Program 1 4 I spent a ton of time developing this program and believe it stands as my best work, ever. Powerlifting & Strength, Training Jim Wendler April 30 Training Tip Counterbalance Cossack Squat Boost your lower body mobility with this weighted drill. Exercise Coaching, Mobility, Squat, Tips Tom Morrison June 24 Training Thibaudeau Talks Training Christian Thibaudeau, perhaps inadvertently, starts to reveal some of the secrets behind the upcoming "I, Bodybuilder" plan. Bodybuilding, Training Nate Green September 21