posted Fri, 06/12/2026 - 05:53
1634
+ 9 Your favorite unconventional exercise?
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Here is my secret superset chest finisher I love to do:
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Dumbbell Incline Flys (10-12 rep range) >
Incline Hex Press > (Regular) Incline Press > Svend Press (10lb plates) > Pronated Grip Incline Fly (Deep Stretch, drop the weight)
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I usually do this with the 50lb dumbbells and then drop to the 30’s on the last movement (Pronates Grip Incline Fly)
This shit will light you up, I fucking love it. Would love to hear anything interesting you guys do in your training, or just your favorite exercises in general
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If I do this will my chest look like yours?
Insane! You got me beat bro keep up the crazy work
How tall are you? Your arms and shoulders are definitely open pro size and ifbb not some other bullshit
Insane look, ropes for veins
Side note
Went to my girls gym just bc mine had a power outage. Mind you it’s a planet fitness, there is no reason on this earth I should be able to chest fly the 75s but it happened. 2 sets for 8
Those weights have to be 5-10 pounds off
Even the 45 plates feel able 38ish ibs
Probably not what you mean by unconventional but I love cable chest press. Makes my inner chest burn like a motherfucker.
I’d consider that unconventional, pretty much whatever isn’t common
Maybe not so much unconventional, but i love pull ups body weight or weighted. This was an exercise that i thought I would never be able to do. At 23 years old i completed my first one in the prison yard. Today at 42 years old I can at times pull off 20+ reps all the way up all the way down no kipping.
Thats a REALLY good number - Anything over 12 is very impressive in my book.
This is one exercise where being a smaller dude actually allows you to excel. When im hitting 20+ im usually under 170 lbs. I would love to pull those numbers at 180. Im hoping soon in the near future.
Pal be careful what you wish for Lol
When I first got into training at about 16 maybe, I was only around 130lb's - very skinny kid. I had a pull up bar in my bedroom and could rep on the thing ALL DAY LONG!!!! I use to think why does everyone find these things so hard when they are piss easy!! LMAO
Fast forward to being over 210lb's and on gear decades later and man they are hard as fuck at first, think when I got back into doing them I could only get 3 or 4 LMAO
For sure adding more bodyweight completely changes them from being relatively easy to very hard. I don't know how the hell these big guys 250lbs plus crank out reps Lol
Pull ups suck ass for big boys lol. I'm 235 now and can bang out about 8 if they are the very first thing I do and I'm fresh af. I spent most of my younger lifting life in the 270s and could knock out 3-4 if I was fresh, if I did ANYTHING before them I was getting zero.
It's funny mate as sometimes after a hard deadlift session I literally don't have enough energy or strength to even do one - they are awesome though not just for back and traps, but that immediate chest and shoulder pump straight after you get down. They definately make you look broader in the shoulders too.
I'm back and forth between 209-215 throughout the week. Can do 16-20 bodyweight wide grip pullups.
The trick is you gotta be listening to Fleetwood Mac
Hey mate - You'll never guess which Film I've been watching today for a trip back in time too - FLASHDANCE!!!! Hahahaha Thats a great soundtrack too - was Legendary at the time .... I was 3 years old when that came out, parents played the LP non stop on the record player LMAO
Lol we should have a sleepover sometime and just snuggle and watch movies. Me+you+captain ron
Well if you'd followed through on your promise all those months ago and actually sent me a new mattress then you'd of had somewhere to bloody sleep wouldn't you!!!! LMAO
No need to worry though - in 2 weeks time I will be in need of an Arse wiper and someone to jerk me off since I will no longer have the use of a right arm Milky. Obviously I ain't gonna pay ya for it but the privilege for you is that you get to come and stay with Press in Blighty me Old Mucker!! What do ya reckon Milkster??
You can then Officially be known as a Personal Wanker!
I'll let me work know I'm never coming back you bloody chap
Also, to clear this up, I actually tried to GoFundMe a mattress for you. But then they started asking "questions", like "who" and "why" hahaha and I was like "uh ohhh". So I abandoned it.
'Tell Me Lies - Tell me sweet little lies ......
Bro, that’s a nice question. Never really thought about it before lol.
It’s cool to see this thread and all the different ideas and preferences people have.
So my favorite exercises are usually the boring fundamentals: barbell deadlifts, squats, bent-over rows, stiff-leg deadlifts, overhead presses, chest presses… the simple stuff that keeps producing results.
Romanian chair back extensions are probably the closest thing to an unconventional movement I genuinely value.
Not because I enjoy them, but because they’re one of the few movements that allow direct progressive overload of the spinal erectors with a favorable fatigue-to-stimulus ratio.
A lot of people rely exclusively on RDLs and deadlift variations, which are honestly far more enjoyable and challenging for me. But I still find heavy weighted back extensions essential for lower back development and resilience.
IMO, boring exercise. Great investment.
My last chest exercise on push day is bar/machine drop down set. Start at desired weight.. 250, drop 10 each side, while doing max reps, by the end you can hardly push the “zero”
This ^^^^
Cable straight arm pullovers standing position. Wide bar...shoulder wide grip with torso at 45 deg bend. Hits that lower lat sweep. Feels excellent
This is a good one. I do these with the longest rope i can find and as im coming down i try to pull it apart kinda like you would for a face pull but in one solid motion. Starting narrow but ending wide if that makes sense.
Yesss!!!! That flex at the bottom feels amazing!
Not sure if it’s unconventional but Seal Rows.
I've always wanted to get a cambered bar and do those.
Those are excellent. I’ve made my own when I was powerlifting with bumper plates raising the bench and doing them with dumbbells. One of the gyms I’m at now has the legit set up for it, shit is dope
Don't think I've EVER seen a Seal row bench in a gym - they are more powerlifting gym gear. I nearly bought one years ago but ideally you have to buy the bar also with the dip in the middle to get round the bench which was gonna be another couple of hundred Lol
Home gym here. I use a flat bench on top of two boxes. Used a straight bar for a long time then eventually bought a seal bar from rogue.
Same here buddy, I've always trained at home using a power rack etc. I thought about trying that but the problem I have is my fixed flat bench is a competition spec benching one that has rails that also run along the bottom of it to give it extra strength so literally cannot get any kind of bar underneath it lol
I bought a cheap flat bench years ago that happens to be wide open underneath. It pretty much lives on those boxes with seal row bar under it. That is until my wife or oldest kiddo decide to use it and DONT PUT THE GOD DAMN THING BACK.
Incline chest supported dumbbell rows is my cheapo alternative to this.
It's insane how much I have to drop the weight compared to a barbell bent over row based on leverage and body English. Very humbling. Great suggestion @randomdude.
These training suggestion threads are my favorite
Yeah they are a great exercise similar to seal rows mate - laying on the bench is removing any body swinging and makes it so much more isolated towards the back. Both Seal rows and incline chest supported rows are heavily used by powerlifters looking to increase bench as they basically mimic the bench path in reverse.
Heavily used in the Olympic weightlifting world too
For Snatches and Jerks?
Yea that back strength for stability overhead and squatting. But you don’t want to tax your lower back to save it for the near unlimited amount of clean/snatch pulls you gotta do from various block heights
I've always wondered this, what is it about Olympic Lifting that makes people want to do it? Is it that you become obsessed with what you can lift overhead?
I can understand why people become obsessed with Bodybuilding because of how cool it makes you look, with Powerlifting for me its just the pure obsession with how much you can pull off the floor and bench - which in general means if you are good at them you get quite a lot of size from them but Olympic lifting I have never understood the draw to it?
No different than powerlifting, body building, or any other sport. It’s a competitive sport, highly technical, and extremely fun being able to lift a lot of weight. Just a different purpose. Explosive strength instead of raw strength from powerlifting or hypertrophy focus with bodybuilding. Same things that draw people to those draw people to Olympic weightlifting or football or baseball
Yeah I guess its a different kind of strength and skill to powerlifting.
Just go hang out with Clarence. You guys should be near one another.
If you like deep V-lines and a shelf formed by your obliques, especially those double V-lines that wrap into your obliques and taper toward your lats, this has been one of my favorite movements.
Lay on a flat bench lengthwise like you’re setting up to bench press, but with your hips right on the edge and your glutes hanging slightly off. Strap on 5 to 15 lb ankle weights, heels just barely touching the mat/floor, then slowly bring one knee toward your chest. As you lower that leg, simultaneously bring the opposite knee up, alternating in a smooth, controlled motion, heel taps the floor each time.
I usually do 4 to 5 sets to near failure, 6 days a week, and get around 30 to 45 reps per set depending on the ankle weight and how beat up my abs are. The key is slow, controlled reps and keeping your core engaged the entire time. It absolutely lights up the lower abs and hip flexors while also putting plenty of tension through the obliques.
What that fuck. Workout split, give me now !
I would say I love doing handstand push-ups and weighted dips. Both exercises have developed my shoulder immensely.
He posted his arm workout a couple weeks ago. Fucking insane. Gonna run it for the summer.
Weighted dips +1.
Have never tried a handstand pushup
When I was natural I could easily do 60 kg dips for 5 to 6 sets of 10 reps while I was weighing around 95 kg.
60 kg = 132 pounds
95 kg = 209 pounds.
Lol I appreciate you taking the guesswork out hahaha.
That's some impressive dipping buddy. Usually I just strap a 45lb + 10lb plate on and do 3-4 sets of 12-15 reps. They are a little hard on the shoulders for me, so I don't go balls out. But I love the pump they give in the tricep and lower chest.
Buddy dips are one of the WORST exercises if your shoulders are not bullet proof. They fuck up rotator cuffs like nobodies business pal. I have a dipping station at home with belt and use to do them many years back but then realised how bad they were messing up bench sessions because of the rotator cuff soreness they produce. Honestly mate - I know you have shoulder niggles and given the situation I am currently in I would Fuck 'em off for sure!!! For chest, dumbells and barbell bench are much better and for triceps try JM Press's - way better builders. I know Dips feel cool seeing the plates hanging off you but they will bugger your RTC's in the long run pal.
Can confirm, as much as I love dips I had to completely remove them after my rotator cuff surgery. My shoulder would stay inflamed for 3-4 days after I did them.
Finally, Someone agrees LMAO
I go in 2 weeks for supraspinatus surgery - critical zone medium sized tear.
Where did you have your surgery mate and how long was it till you began lifting again? Are you able to lift like you did before the surgery or are the heavy days long behind you?
This is the only topic we strongly disagree on. Dips are the absolute best upper body exercise for overall strength. Everyone should be able move their joints through their natural range of motion with, at a minimum, their body weight. If you cant, it means you’re severely lacking somewhere in muscle balance and/or mobility. Both of which need to be addressed otherwise you’ll have injuries long term even doing the “safe” exercises.