Building a bigger, stronger chest is about more than just lifting heavy weights and following the most popular workouts. 

But many of the trendy exercises you see on social media don’t deliver the results they promise, often because they fail to provide a deep enough stretch or full contraction of the chest muscles.

Here are four chest exercises you should skip—and the smarter alternatives to get you on the road to real results.

1. Avoid the Prayer Press

The Prayer Press is often seen on social media as a quick fix for chest gains. The move involves squeezing plates together in your palms while pushing them forward and back, supposedly keeping tension on the chest. 

But this exercise is mostly working your shoulders and biceps rather than your chest because of how gravity pulls against the movement.

Try This Instead: Band-Resisted Dumbbell Press

For a truly deep chest stretch and a powerful contraction, switch to the Band Resisted Dumbbell Press. This move enhances your chest activation by providing increased resistance at the top, where you need it most.

How to Perform: Anchor a resistance band behind you and loop it around the dumbbells. As you press the weights up, the band adds tension, enhancing both the stretch at the bottom and the contraction at the top.

Reps: Perform 3 sets of 8 to 10 reps.

2. Avoid the Hex Press

The Hex Press involves pressing two dumbbells together as you lift them, creating the illusion of extra chest engagement. However, this limits the range of motion and increases the risk of shoulder strain due to internal rotation.

Try This Instead: Band-Resisted Dumbbell Press

This versatile move also replaces the Hex Press, offering a safer alternative that challenges your muscles throughout the entire range of motion without compromising your shoulder health.

Why It Works: The band ensures continuous resistance, intensifying the squeeze at the top for a superior chest workout.

3. Avoid the Decline Press

While the Decline Press can boost your ego by allowing you to push heavier weights, it does so at the cost of a shortened range of motion and suboptimal targeting of the lower chest. The positioning also puts your shoulders at risk of internal rotation, which can lead to injury over time.

Try This Instead: Glute Bridge Floor Press

The Glute Bridge Floor Press allows you to maintain a safe shoulder position while engaging your chest effectively. By pressing from the floor, your elbows will naturally stop at a safer point, preventing overextension and reducing shoulder strain.

How to Perform: Lie on your back with your feet flat and perform a glute bridge. Press dumbbells upward while keeping your glutes tight, stopping when your elbows touch the floor.

Benefits: Protects your shoulders, works through a full range of motion, and still gives you a strong chest contraction.

4. Avoid the Dumbbell Chest Fly

Dumbbell Chest Flys are often done to stretch the chest, but their long lever position can easily lead to shoulder injuries. Since there’s little to no tension at the top of the move, they’re not ideal for maximizing chest engagement.

Try This Instead: Back-Supported Cable Fly

Switching to a Back Supported Cable Fly creates continuous tension throughout the movement, especially during the critical top phase where the chest should be fully engaged.

How to Perform: Set up a bench in front of a cable machine. Perform a fly with the cables, ensuring your back is supported and your chest muscles stay engaged throughout the movement.

Why It Works: This setup minimizes the risk of shoulder injury while keeping tension on the chest for optimal growth.

Final Thoughts

For effective chest development, it’s crucial to focus on exercises that allow for a full stretch and contraction of the muscles without putting your shoulders at risk. 

By avoiding trendy but ineffective moves and incorporating these smarter alternatives, you’ll be well on your way to building a stronger, more defined chest. 

Stick with these expert-approved changes, and watch your gains skyrocket.