How to Get a Bigger Chest Fast (JUST DO THIS!)
Summary
TLDRThis video script offers expert tips for maximizing chest engagement in bench press and other chest exercises. It emphasizes the importance of proper form, including lowering to the bottom of the bench, exaggerating sternum height, and pressing through specific fingers to initiate chest contraction. The advice extends to crossovers and push-ups, with a focus on keeping the chest prominent and shoulders back for optimal muscle activation. The script concludes with a suggestion to try linked chest workouts for further development.
Takeaways
- 🏋️♂️ To maximize chest engagement in bench press, lower yourself to the bottom of the bench and lift your rib cage high to get the shoulders back and chest prominent.
- 🤔 When pressing, focus on pressing through the index and thumb fingers to initiate the movement with the chest instead of the shoulders to prevent shoulder dominance.
- 🤲 Emphasize the adduction at the shoulder by using the two fingers closest to the dumbbell to ensure the chest initiates the contraction in exercises like crossovers.
- 👐 For chest exercises, maintain a staggered stance and square up your chest to keep it prominent and the shoulders back for better muscle engagement.
- 🤸♂️ In push-ups, avoid hollowing the back and letting the shoulders come forward; instead, press the sternum towards the floor and keep the shoulders back.
- 🤞 Initiate the push-up by pressing through the inside of the hand with the index and thumb fingers to ensure chest activation and shoulder stability.
- 🔗 The importance of hand positioning is underscored as it dictates whether the chest or shoulders take the lead in the movement.
- 📐 A proper stance and hand positioning are crucial for chest exercises to ensure the chest, not the shoulders, is doing the work.
- 🔄 The script suggests that the described technique can be applied to various chest exercises, including the bench press, crossovers, and push-ups.
- 🔗 The transcript mentions linking to specific chest workouts for further application of the discussed techniques.
- 👋 The hand release push-up is introduced as a method to practice proper chest engagement and positioning before performing regular push-ups.
Q & A
What is the main focus of the video script?
-The main focus of the video script is to teach viewers how to properly engage their chest muscles during bench press, push-ups, and other chest exercises by emphasizing specific techniques.
What are the two key actions suggested for engaging the chest more effectively during exercises?
-The two key actions are getting down to the bottom of the bench and exaggerating the height of the sternum to get the shoulders back and the chest prominent.
Why is it important to press through the index and thumb fingers during chest exercises?
-Pressing through the index and thumb fingers initiates the movement at the shoulder's adduction, ensuring that the chest muscle starts the contraction instead of the shoulders, which helps to engage the chest more effectively.
How does the script suggest modifying the grip or hand position during chest exercises?
-The script suggests focusing on pressing through the two fingers closest to the dumbbell or the inside of the hand during exercises to initiate the chest contraction and keep the shoulders in the correct position.
What is the purpose of exaggerating the height of the sternum during chest exercises?
-Exaggerating the height of the sternum helps to retract the shoulders and bring the chest forward, allowing the chest muscles to be more prominent and engaged during the exercise.
How should one position their body during a crossover or similar chest exercise according to the script?
-The script suggests taking a staggered stance, squaring up the chest, and ensuring the sternum is prominent with the shoulders staying back to effectively engage the chest muscles.
What is the recommended hand position for initiating the movement during push-ups as per the script?
-The script recommends placing the hands in a way that allows pressing through the index and thumb fingers, creating a slight twist on the body and ensuring the chest is in front with the shoulders behind.
Why is it important to avoid 'hollowing out' during push-ups according to the script?
-Hollowing out during push-ups can cause the shoulders to come out in front of the chest, leading to an ineffective exercise where the chest muscles are not properly engaged.
How can the script's advice be applied to a chest workout routine?
-The script advises applying the technique of pressing through specific fingers and maintaining proper body positioning to any chest workout routine, and it provides links to specific chest workout plans for further guidance.
What are the potential benefits of following the script's advice on chest exercises?
-Following the script's advice can lead to more effective chest muscle engagement, better exercise form, and potentially improved strength and muscle growth in the chest area.
Are there any specific chest workouts mentioned in the script that viewers can try?
-Yes, the script mentions a '100 Chest Workout' and a 'Perfect Chest Workout' that viewers can try to apply the discussed techniques.
Outlines
🏋️♂️ Maximizing Chest Engagement in Press Exercises
This paragraph focuses on techniques to effectively engage the chest muscles during bench press and other chest exercises. The speaker emphasizes the importance of starting with the sternum down and lifting the rib cage to get the shoulders back and chest prominent. This positioning helps to ensure the chest does the work instead of the shoulders. The advice includes pressing through the index and thumb fingers to initiate the movement with the chest, rather than the shoulders. The speaker also discusses how to apply these principles to exercises like the crossover and push-ups, suggesting a staggered stance and a focus on hand positioning to keep the shoulders back and the chest doing the work. The paragraph concludes with a mention of chest workout links for further practice.
Mindmap
Keywords
💡Bench Press
💡Chest
💡Sternal Elevation
💡Shoulder Retraction
💡Adduction
💡Crossover
💡Push-Up
💡Staggered Stance
💡Hand Release Push-Up
💡Initiation of Movement
💡Chest Workout
Highlights
To maximize chest engagement in bench press, perform a full range of motion by getting down to the bottom of the bench.
Exaggerate the height of your sternum to get shoulders back and chest prominent for better chest activation.
Press through the index and thumb fingers to initiate chest contraction instead of equally through the hands.
This technique ensures the chest initiates the movement, not the shoulders, for more effective chest workouts.
For chest exercises like crossovers, maintain a staggered stance and square up your chest to engage properly.
Initiate the movement through the index and thumb fingers for a slight twist, keeping the chest in front and shoulders behind.
Focus on hand positioning to ensure the chest does the work, not the shoulders, during chest exercises.
In push-ups, avoid hollowing the back and let the shoulders come back to engage the chest properly.
Press through the inside of the hand during push-ups to keep the shoulders back and engage the chest.
Apply these techniques to various chest exercises to enhance chest muscle activation and workout effectiveness.
For a comprehensive chest workout, consider the 100 chest workout or the perfect chest workout provided in the link.
The importance of hand positioning and movement initiation is underscored for effective chest workouts.
Ensure the chest is prominent and shoulders are back for optimal chest engagement in all chest exercises.
Avoid letting the front deltoid dominate the movement by focusing on chest initiation.
Use the provided tips to enhance your chest workouts and achieve better muscle activation.
The transcript provides practical applications for improving chest workouts through specific hand and body positioning.
Learn how to properly engage the chest during exercises to prevent shoulder dominance and maximize workout results.
Transcripts
if you want to get your bench press to
work more of your chest or if you want
to get your crossover or even a push-up
you have to do two things first of all
get down to the bottom of the bench and
then exaggerate the height of your
sternum so I'm doing just trying to lift
my entire rib cage up you need to do
this because it's going to get those
shoulders back and the chest prominent
when you're going to press a lot of us
just press equally through our hands
straight up to ensure the chest is doing
the work try to press through this
finger in your thumb in other words the
two fingers closest to the dumbbell it
starts the adduction at the shoulder
which is going to ensure that the chest
initiates the contraction because if I
let the shoulder kind of start the
contraction it's going to stay in front
and dominate all the way up and the
front Delta is going to do the majority
of the work that works on every single
chest exercise you do so if I were to do
a crossover how do I get the sternum out
or the chest prominent and the shoulder
back get a staggered stance square up
your chest though so don't start with
your chest back here but keep it squared
up I have the opportunity to prominently
stick my sternum out towards you guys
and then instead of grabbing on and just
bear hugging my way around think about
initiating through here these two
fingers so you're getting a little bit
of a Twist on the cable the chest is
staying in front the shoulders are
staying behind and underscores how
important it is to focus on the hand
because your shoulders just going along
for the ride and the chest is going
along for the ride the initiation of the
movement is what you're doing with your
hand on the cable on our push-ups we do
the same thing a lot of us especially
guys with longer torsos maybe skinnier
frames get in a position like this we
already Hollow this out and we let the
shoulder come out in front of the chest
to where we have this hollowing back
effect instead put my sternum as far as
I can towards the floor here and let the
shoulders come back if I have to I can
even do the hand release push-up just to
get myself in that position once I'm
there put the hands back to the ground
and now when I press I'm going to press
through these two fingers down into the
floor so when I press I'm not pressing
evenly press a little bit through the
inside of the hand and again you can see
the shoulders staying back
in the chest doing all the work if you
want to apply this to a chest workout
I'll link for you the 100 chest workout
over here for you to try or the perfect
chest workout either one this tip will
work see you soon
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