We Tested 16 Chest Exercises, These Are Best For Growth

Summary

In this fitness-focused video, the host introduces 'Betty,' a $12,000 EMG machine, to scientifically determine the most effective chest exercises. After a personal journey into fitness and research, the host conducts an experiment with three subjects, controlling variables like weight and form to measure muscle activation. The results, with limitations acknowledged, reveal the best exercises for upper, middle, and lower chest, debunking popular myths and offering evidence-based training advice.

Takeaways

• 🏋️‍♂️ The video features a 12,000 EMG machine named Betty, used to determine the best chest exercises by measuring muscle activation.
• 🎬 The creator's fitness journey began with inspiration from Ryan Gosling's physique and a desire to understand the science behind muscle growth.
• 📚 A pivotal moment was discovering a 2010 study on muscle hypertrophy, which led to a deeper dive into research and a career in fitness.
• 🤔 The video aims to debunk common misconceptions in fitness by applying scientific research to training methods.
• 🔬 EMG stands for electromyography, a technique to measure muscle electrical activity during contractions, helping to assess exercise effectiveness.
• 👥 The experiment involved three subjects with varying fitness levels to ensure reliable data on different chest exercises.
• 💪 A one-rep max test was conducted to standardize the weight used in exercises, with 70% of this weight used during the actual testing.
• 📏 Sensors were placed on different chest regions and the front delts to measure muscle activation and prevent shoulder dominance.
• 🧊 A playful wager was made where the person with the least correct predictions about the best exercises would face an ice plunge.
• 📊 The results varied among individuals, highlighting the importance of personalizing exercises based on one's own muscle activation.
• 🏆 The decline dumbbell press and seated cable fly were among the top exercises for middle chest activation, while high to low cable flies and decline dumbbell press excelled for the lower chest.

Q & A

What is the purpose of the EMG machine Betty in the video?

Betty, the EMG machine, is used to measure the electrical activity produced by muscles when they contract, helping to assess how well different exercises activate the muscles.

Why did the creator of the video buy the EMG machine?

The creator bought the EMG machine to go beyond just communicating and spreading research, and to be a part of the research process, providing a more scientific and research-backed approach to fitness.

What was the first exercise that inspired the creator to pursue fitness?

The creator was inspired to pursue fitness after seeing Ryan Gosling's muscular physique in the movie 'Crazy, Stupid Love' and wanting to achieve a similar look.

What study did the creator come across during university that changed his approach to training?

The creator came across a 2010 study titled 'The mechanisms of muscle hypertrophy and their application to resistance training,' which provided scientific insights into muscle growth and how to apply that knowledge to training.

How many subjects were involved in the chest exercise EMG testing?

There were three subjects involved in the chest exercise EMG testing: the creator, Alex, and Raza.

What was the weight percentage used for the chest exercises during the EMG testing?

The subjects used 70% of their estimated one-rep max for each chest exercise during the EMG testing.

Why was the decline dumbbell press effective for the middle chest?

The decline dumbbell press was effective for the middle chest because it provided a slight elevation that favored the lower chest, but unexpectedly did an excellent job of activating the mid chest for all subjects.

Which exercise was found to be the best for the lower chest activation?

The seated cable fly with the cable handles at chest height was found to be the best for lower chest activation due to its stable setup and constant tension throughout the range of motion.

What was the unexpected result for push-ups in the EMG testing?

Push-ups scored extremely poorly for the creator and Alex but ranked highest for Raza's middle chest, indicating that push-ups can be effective for beginners but become less effective as one gets stronger.

What was the consequence for the person who got the least exercises correct in predicting the top two exercises for each chest region?

The person who got the least exercises correct had to face the 'Wrath of Foreign: Body-sized Canadian Tundra death trap,' which involved an ice plunge.

What was the creator's emotional realization after Raza took the ice plunge?

The creator felt emotional realizing the significance of the science experiment as a step towards building a legacy in fitness that is scientific, research-backed, and greater than himself.