Bodybuilding Simplified: Chest
Summary
TLDRThis video script is a comprehensive guide to building a massive chest. It outlines three essential exercise types: horizontal press, incline press, and isolation. The script recommends the bench press as the primary horizontal exercise and incline bench press for incline workouts. For isolation, chest flies are suggested. It advises 12-20 sets per week, split into main, secondary, and isolation exercises with specific rep ranges. The script also emphasizes proper form, such as using an arched position to activate the chest, and suggests pre-exhausting the chest before the main exercise for better mind-muscle connection.
Takeaways
- 🏋️♂️ Three essential types of chest exercises: horizontal press, incline press, and isolation exercise.
- 🔄 Top recommendation for horizontal press: bench press with dumbbells or barbell; alternatives include weighted push-ups or dips.
- 📈 Incline exercises are similar to horizontal, with incline bench press being the top choice, followed by decline push-ups and machine variants.
- 🔄 Isolation exercises should include chest flys, using dumbbells, cables, or machines; cable fly is highly recommended.
- ❌ Decline bench press is not necessary, especially for newer lifters, and does not significantly impact lower chest development.
- 🔄 Two workouts per week are ideal for chest training, with a possibility of increasing to three in niche cases.
- 🔢 Aim for 12 to 20 sets per week for chest exercises, with flexibility to exceed if required.
- 🔄 Split exercises into main, secondary, and isolation to ensure full chest development and varied rep ranges.
- 💪 Main exercises should be performed with 5 to 8 reps, secondary with 8 to 15 reps, and isolation with 15 to 25 reps.
- 🔄 Arching your back during chest presses helps activate the chest more and allows for heavier lifts.
- 🔄 Pre-exhausting the chest with push-ups or similar exercises can enhance growth or serve as a warm-up.
Q & A
What are the three types of exercises recommended for a comprehensive chest workout?
-The three types of exercises recommended are a horizontal press, an incline press, and an isolation exercise.
Which exercise is most recommended for horizontal chest workouts?
-The most recommended exercise for horizontal chest workouts is the bench press, which can be performed with either dumbbells or a barbell.
What are some alternatives to the bench press for horizontal chest exercises?
-Alternatives to the bench press for horizontal chest exercises include weighted push-ups or dips, Smith machine bench press, or machine chest press.
What is the recommended rep range for the main exercise in a chest workout?
-The recommended rep range for the main exercise in a chest workout is between 5 to 8 reps.
Why is it advised to perform a secondary exercise after the main exercise in a chest workout?
-A secondary exercise is advised to diversify the rep range and to work the chest from a different angle, which can help avoid plateaus and promote overall chest development.
What is the recommended rep range for the secondary exercise in a chest workout?
-The recommended rep range for the secondary exercise in a chest workout is between 8 to 15 reps.
What is the purpose of performing isolation exercises in a chest workout?
-Isolation exercises are performed to target specific parts of the chest muscles that may not be fully engaged during compound exercises, helping to achieve a more balanced and defined chest.
What is the recommended rep range for isolation chest exercises?
-The recommended rep range for isolation chest exercises is between 15 to 25 reps, and can go up to 30 reps if preferred.
Why is it suggested to avoid focusing too much on the decline bench press?
-The decline bench press is not necessary for most people, especially newer lifters, as it does not significantly contribute to overall chest development and can be overemphasized by some fitness gurus.
What is the suggested frequency of chest workouts per week?
-It is suggested to perform chest workouts two times per week, with the possibility of increasing to three sessions in some niche cases.
How many sets per week are recommended for chest workouts?
-It is recommended to perform between 12 to 20 sets per week for chest workouts, with the possibility of going over 20 sets if required.
What is the significance of getting into an arched position during chest presses?
-Getting into an arched position during chest presses helps to activate the chest more effectively, shift more load to the chest instead of the shoulders, and allows for pressing more weight.
What is the purpose of pre-exhausting the chest before the main exercise?
-Pre-exhausting the chest before the main exercise is meant to enhance blood flow into the muscle, improve mind-muscle connection, and potentially aid in growth enhancement from the main exercise.
Outlines
💪 Mastering Chest Exercises: A Comprehensive Guide
This paragraph introduces a complete chest workout guide, emphasizing that it's the only video you'll ever need. It outlines the three key exercise types for building a strong chest: a horizontal press, an incline press, and an isolation exercise. The paragraph starts by recommending the bench press as the primary horizontal press exercise, either with dumbbells or a barbell. For those with limitations or lack of equipment, alternatives like weighted push-ups or dips are suggested. The paragraph also mentions other horizontal press options such as the Smith machine or chest press machines, advising attention to angles to avoid turning them into incline exercises.
🔝 Best Incline and Isolation Exercises for Chest Development
The second part of the script discusses incline press exercises, starting with the incline bench press (using dumbbells or a barbell). For those not keen on the incline bench press, alternative exercises such as decline push-ups, incline machine chest press, or incline Smith machine bench press are mentioned. The paragraph also covers isolation exercises like dumbbell flies, cable flies, or machine-based pec decks. The author recommends the cable fly as their top choice but encourages viewers to pick the exercise that works best for them and brings the most enjoyment.
❌ The Decline Bench Press Myth Debunked
Here, the decline bench press is addressed, with the author explaining why it’s unnecessary for most people, particularly beginners. The paragraph debunks the myth that a lack of decline bench pressing leads to an underdeveloped lower chest, calling such claims nonsense. The author advises focusing on basic exercises and foundational strength, rather than chasing the notion of targeting specific areas like the lower chest. They stress that small overall chest size is more about a lack of fundamental training, rather than neglecting the lower chest.
📅 Structuring Your Chest Workouts for Maximum Gains
This section discusses the optimal structure for chest workouts. It recommends two sessions per week for most people, with 12 to 20 sets per week, although advanced lifters might go higher. The paragraph suggests dividing exercises into three categories: main, secondary, and isolation. The main exercise, usually a horizontal press like a bench press, should be done in the 5-8 rep range. The secondary exercise, often an incline press, should use a higher rep range of 8-15. The isolation exercise should focus on 15-20 reps, providing a well-rounded approach that targets the chest from multiple angles and rep ranges.
🏋️♂️ Rep Ranges and Switching Exercises for Continued Progress
This paragraph dives into how to vary your exercises and rep ranges for optimal progress. It explains that the main exercise should focus on strength, with 5-8 reps, while the secondary exercise—whether it's a horizontal or incline press—should be in the 8-15 rep range. To avoid plateaus, the author recommends switching up the main and secondary exercises periodically, such as replacing bench press with another horizontal press. This variety ensures continued progress and the ability to break through weight plateaus after returning to previous exercises.
🎯 Fine-Tuning Isolation Exercises and Higher Rep Ranges
This section focuses on isolation exercises for chest development. The author recommends using higher rep ranges for isolation exercises, aiming for 15-25 reps, with the option to go up to 30 reps if preferred. The key is ensuring all angles of the chest are targeted and utilizing various rep ranges to maximize growth. The paragraph emphasizes simplicity and effectiveness, warning against overcomplicating the workout structure. Proper form and rep ranges ensure you’re getting the most out of your chest exercises.
🛠️ Perfecting Technique: The Arched Position for Maximum Strength
The author shifts focus to exercise technique, particularly the importance of achieving an arched back position during chest presses. This posture allows for greater weightlifting capacity and better chest activation by minimizing shoulder involvement. They describe how to arch the back properly: lifting the chest high, squeezing the shoulder blades together, and engaging the traps against the bench. This technique provides an immediate boost in strength and enhances chest gains, especially for those struggling with proper form.
🔥 Pre-Exhausting Your Chest: Benefits and Considerations
This paragraph introduces the concept of pre-exhausting the chest before the main exercise, which involves performing light exercises like two sets of push-ups. Pre-exhaustion enhances blood flow and improves muscle activation during the main exercise, though it's not a must-do technique. The author shares their personal preference for ring push-ups as a warm-up, acknowledging that while pre-exhaustion isn’t a magical growth enhancer, it can boost the mind-muscle connection and serve as a solid warm-up. They caution against overdoing it to avoid negatively affecting the main lift.
🔧 Controlled Movements and Negative Reps: A Key to Growth
The importance of controlling the negative (eccentric) phase of each chest movement is discussed here. The author emphasizes that while controlling the weight is crucial, there’s no need to go extremely slow. Instead, they advocate for maintaining control without rushing, which maximizes muscle tension and growth. This section wraps up with a reminder that proper form and execution are more important than fancy techniques. Consistency in fundamentals will lead to significant chest development.
🌐 Wrapping Up and Additional Resources for Your Journey
The final paragraph summarizes the key points about chest training and invites viewers to check out the author's website for more bodybuilding resources. It highlights the simplicity of effective chest workouts, encouraging viewers to focus on the basics for long-term success. The author also thanks supporters on Patreon and provides a call to action, suggesting another related video for further learning.
Mindmap
Keywords
💡Horizontal Press
💡Incline Press
💡Isolation Exercise
💡Weighted Push-ups
💡Dips
💡Smith Machine
💡Cable Fly
💡Repetitions (Reps)
💡Arched Position
💡Pre-Exhaustion
💡Eentric (Negative Portion)
Highlights
Three types of exercises needed for a comprehensive chest workout: horizontal press, incline press, and isolation exercise.
For horizontal exercises, the bench press with dumbbells or a barbell is highly recommended.
Weighted push-ups or dips are good alternatives if bench press is not possible.
Incline exercises should mirror the horizontal ones, with incline bench press being the top choice.
Decline push-ups and incline machine chest press are viable alternatives to the incline bench press.
Isolation exercises like chest fly with dumbbells, cables, or a machine are crucial for chest development.
Cable fly is personally recommended for isolation exercises.
The decline bench press is not necessary, especially for newer lifters.
Chest size is determined by overall development, not just the lower chest.
Focusing on the basics is more important than abstract concerns like the lower chest.
Two workouts per week is ideal for chest training, with a possibility to increase to three in niche cases.
Aim for 12 to 20 sets per week for chest exercises.
Split exercises into main, secondary, and isolation for a well-rounded workout.
Main exercises should be performed with a rep range of 5 to 8 reps.
Secondary exercises should have a rep range of 8 to 15 reps.
Isolation exercises should be in the range of 15 to 25 reps.
Arched position during chest presses enhances chest activation and allows for more weight.
Pre-exhausting the chest with push-ups or similar exercises can enhance growth and warm-up.
Controlled movement and focus on the eccentric portion of the exercise are key to effective chest training.
For more bodybuilding resources, visit the provided website.
Pre-exhausting should not negatively impact the main exercise.
Transcripts
this is the last chest video that you
will ever need to watch we will work our
way through every single piece of
information that you need to know to
achieve a massive chest there are three
types of exercises that you need to
include in your chest workout if you
want to get the maximum amount of gains
you need a horizontal press an incline
press and an isolation exercise so let's
go over the horizontal exercises first
from all the horizontal exercises the
one I would recommend the most is the
bench press with either dumbbells or a
barbell it's up to you but if you can do
bench press because of some pre-existing
injury or because you just don't have
access to the equipment necessary then I
would go for weighted push-ups or dips
they are both brilliant options even
though dips are not a horizontal
exercise this would be the place to use
them other exercises that you can also
use are for example the Smith machine
bench press or the machine chest press
but here you have to pay attention to
the angle in which you are pressing
because it could easily turn into an
incline press now let's take a look at
the incline exercises here it's very
similar to the horizontal exercises the
first option that I would recommend is
the incline bench press with dumbbells
or a barbell but if you don't want to do
the incline bench press don't worry
because there is a lot of other
exercises that you can use like for
example the decline push-ups incline
machine chest press or the incline Smith
machine bench press as always choose
what's best for you and finally the
isolation exercises my best
recommendation here would be some type
of a chest fly either with dumbbells
cables or a machine so the exercises
that you can choose from can be for
example the dumble fly the cable fly or
the P deck I personally think that the
cable fly is the best but you can choose
any isolation exercise that you
personally prefer because it's all about
what works for you and what you enjoy so
now you know which exercises you should
use oh wait I hear something what is
that oh you're asking about the decline
bench press well let me quickly tell you
why the decline bench press is something
that you should not worry about you are
not missing out on anything this is
especially true for the newer lifters
the decline bench press might be a
consideration for people who have been
Lifting for years but even then it's not
mandatory don't get fooled by the evil
gurus with their fancy markers telling
you that your chest looks small because
you don't have a well-developed lower
chest that is just BS or that it's going
to fix your man boobs or whatever that's
just not how it works your chest looks
small because your whole chest is small
not because just the lower chest is
small you fail to learn the basics
that's why you are struggling I say this
all the time but the point where most
people mess up is in the basic stuff but
instead of fixing the basic stuff
everyone wants to fix some abstract
stuff like the lower chest but nine
times out of 10 you are struggling
because you are not following the
fundamentals and that's just how it is
okay now that we got that out of the way
let's quickly discuss how many workouts
and how many sets you should do per week
and also what kind of repen you you
should use as with most body parts two
workouts per week is The Sweet Spot in
some Niche cases you could theoretically
bump that up to three sessions per week
and when it comes to the number of sets
per week I would recommend something
between 12 to 20 sets per week you can
go over 20 sets if your situation
requires it but it's not necessary most
of the time and before we talk about the
rep ranges let me show you why it is a
good idea to split our exercises into
one main exercise one secondary exercise
and one isolation exercise this will
help you to simplify your workout a lot
and it will also make sure that you hit
your chest from all the angles necessary
while also taking advantage of every
single useful rep Ranch the exercise
that you select as the main exercise
will be the one that you will do first
in your workout and obviously because
it's the first exercise of the workout
for this muscle group you will have the
most strength available that's why the
rep range for the main exercise will be
5 to eight reps so in most cases the
main exercise for the chest will be a
horizontal exercise so most likely the
flat bench press but it can also be an
incline exercise if you find yourself in
a specific situation that requires it
like for example if you know that you
are really weak at incline pressing then
having an incline press as the main
exercise might help you to improve that
now for the secondary exercises if you
chose a horizontal press as your main
exercise then the secondary exercise
will be an incline press and if you
chose the incline press as your main
exercise then the secondary exercise
will be the horizontal press you can
switch the main and the secondary
exercise every couple of months to have
some variety and you don't have to just
switch around the order you can also
change the exercise itself for example
if you are stuck on the bench press for
some time and you did it as your main
exercise you can switch from the bench
press to some other horizontal exercise
and do it as the secondary exercise for
some time and after a couple of months
when you put the bench press back as
your main exercise you will see that you
can easily progress from the weight that
you were previously stuck on all right
so because this is the secondary
exercise we won't be using the 5 to8 rep
range here because we already did that
on the main exercise and we are a little
bit weaker after that and we also want
to diversify our rep range that's why
the rep range for the secondary exercise
will be 8 to 15 reps so it can be
something like 8 to 12 or 12 to 15
that's up to you and the last type of
exercise is the isolation exercise you
obviously know that for the isolation
exercise you will choose one of the
isolation exercises shocking I know or
isolation exercise you should be in the
15 to roughly 20 to 25 reps you can
theoretically go up to 30 reps if that's
something that sounds appealing to you
if you set up all of this properly you
will hit your chest from every single
angle necessary while also getting the
benefits from all the different rep
ranges it's the best way to make sure
that you maximize everything that you
can without making it complicated so
this is how the example chest focused
part of your workout could look like but
all of that will be completely useless
if you have no idea how to actually
perform the chest exercises every time
you do a chest press of some kind you
need to get in the arched position what
this will do is it that will decrease
the range of motion a little bit which
would normally not be a good thing but
in this scenario it will allow you to
press more weight which is good it will
also help you to activate your chest a
whole lot more than if you did not Arch
at all arching will help you shift more
load to the chest instead of the
shoulders and that's exactly what you
want but don't overdo the arch like this
I get it you're flexible but that's not
really the point of arching to get into
the arched position push your chest as
high as you can and squeeze your
shoulder blades together while pushing
your traps into the bench and then you
hold this position for the whole set if
done correctly your back won't be laying
flat on the bench like before but it's
going to have this nice little Arch you
will immediately feel way stronger and
your gains are going to Skyrock it so go
try it out and if you are still
struggling with getting into the arched
position don't worry just keep on
practicing and over time you will get
there and after a certain point you
won't even have to think about it you
will just do it automatically what you
also might consider is pre- exhausting
your chest before the main exercise re-
exhausting is basically just doing
something like two sets of push-ups or
something similar I personally love
doing two sets of ring push-ups with the
wrists turning out at the end of the
movement before I do my main press this
should in theory flow some blood into
the muscle and help enhance your growth
from the main exercise but I don't want
you to think that it's some kind of
Miracle must do technique but it can for
sure be helpful if not for the growth
enhancement then it's at least a good
warmup that will improve your mind
muscle connection so I see no harm in
doing it the only thing you have to keep
in mind is that you don't want to overdo
it because you don't want to negatively
impact your main exercise what is more
important than the pre- exhausting is
using controlled movement and focusing
on the entric which is the negative
portion of the movement so instead of
just instantly dropping the bar to your
chest try to control it on the way down
but I don't want you to think about it
like oh I need to go really slow you
want to be in control of the weight but
you don't necessarily want to go
extremely slowly on purpose I know that
it might sound weird but that's the best
way of thinking about it well that's all
you need to know about training chest
and if you want to learn more about
bodybuilding check out my website where
I have tons of free resources prepared
for you that will simplify your
bodybuilding Journey so what are you
waiting for it's just that
simple and as always a big thanks to all
the support on my patreon did you like
this video then you will for sure like
this one
[Music]
too
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