News & Events
4 Functional Chest Exercises That Work More Than Just Your Chest
BY Alvin Netto
“When you think of chest exercises, the first image that comes to mind is usually someone bench pressing a heavy barbell.”
But chest training doesn’t have to be isolated or done only with heavy equipment. In fact, functional chest exercises can offer much more—especially if your goal is total-body stability, balance, and control.
Whether you’re working out at home with limited equipment or training in the NASM Stabilization Phase, these exercises go beyond just your pecs. They challenge your core, glutes, and coordination—all essential for real-life movement.
How This Relates to the NASM Stabilization Phase
The NASM Stabilization Endurance Phase is the foundation of the OPT™ model, designed to help you:
-
Improve posture and joint stability
-
Develop muscular endurance
-
Enhance balance and coordination
-
Build neuromuscular control (how well your brain and muscles communicate)
Rather than chasing max strength, this phase focuses on control, alignment, and movement quality. That’s why functional, multi-muscle exercises are key—just like the ones below.
- Dumbbell Chest Press in Bridge Position
This variation engages your glutes and core while you press.
-
Lie on your back, knees bent, feet flat.
-
Press your hips up into a glute bridge and hold.
-
Perform slow, controlled chest presses with dumbbells.
✅ Why it fits the Stabilization Phase: You’re pressing weight while keeping your hips and spine stable—training your chest, core, and glutes together.
2. Single-Leg Bridge Chest Press
Take the bridge press to the next level by lifting one leg.
-
Same setup as above, but extend one leg off the ground.
-
Keep your hips level as you press the weights.
✅ Why it fits: With one leg up, you challenge your balance and strengthen each side independently. Great for correcting muscle imbalances and improving control.3. Chest Fly in Hollow Body Position
Time to turn on your core!
-
Lie on your back in a hollow body hold (shoulder blades and legs slightly off the floor).
-
Perform dumbbell flys while maintaining core tension.
✅ Why it fits: You’re controlling your torso while your arms move outward—a true test of core endurance and shoulder stability.4. Chest Fly with Band Hip Abduction
Fire up your glutes with this multi-tasking move.
- Place a mini band around your thighs.
-
As you perform chest flys, press your knees outward against the band.
✅ Why it fits: The band activates your glute medius, improving hip stability while you focus on smooth, controlled chest flys.
How to Use These
- Do 15 slow, controlled reps for each exercise.
- Focus on form, stability, and core engagement.
- Use light-to-moderate weights (quality of movement is more important than intensity at this phase.)
- Ideal for:
✅ Home workouts
✅ Beginners
✅ Rehab or recovery
✅ Anyone training in the #NASM Stabilization Phase
Train smart. Build control before power. These functional exercises will help you move better, feel stronger, and reduce your risk of injury as you progress.
