The ONLY 2 Exercises That Actually Grew My Chest

Summary

Struggling with chest growth despite rigorous workouts? This video shares a personal journey of overcoming flat chest genetics by focusing on two key exercises: dumbbell presses with adjusted angles and cable fly variations. The presenter emphasizes the importance of understanding individual anatomical differences, such as sternum angles, for optimal chest activation. He also highlights the significance of proper form and technique over heavy weights to maximize growth. Additionally, viewers can access a free six-week workout plan and personalized programs to enhance their training results. Discover the secrets to developing a strong, well-defined chest.

Takeaways

• 🏋️‍♂️ Switching from barbell to dumbbell exercises can enhance chest activation by allowing for better arm positioning.
• 📈 Understanding your sternum angle is crucial for selecting the right bench angle to optimize chest growth.
• 🔄 Research indicates that incline bench pressing leads to better upper chest development compared to flat bench pressing.
• 📱 To determine your sternum angle, place a phone on your chest while lying on a bench; the angle of the phone indicates your sternum type.
• 💪 Focusing on deep stretches during exercises, as shown by bodybuilders, can significantly increase muscle growth.
• ⚖️ It's more effective to prioritize form and muscle activation over lifting heavier weights, especially when beginning.
• 📉 If you're struggling with the pec deck machine, you can maximize your workout by doing full reps to failure and then transitioning to half reps focusing on the stretch.
• 🌀 Using a half foam roller during cable flies helps to open up the chest, enabling a deeper stretch and better muscle engagement.
• 🔗 Maintaining tension throughout the movement is key to targeting specific areas of the chest effectively.
• ✅ Consistent tracking of your progress and adjusting your routine is essential for continuous chest growth.

Q & A

What key exercises helped improve chest growth?

The speaker focused on two key exercises: switching from barbell bench press to dumbbell exercises and adjusting the bench angle.

Why was the barbell bench press ineffective for the speaker?

The speaker's genetic structure caused the barbell to lock their arms in a fixed position, preventing proper chest activation.

How did the incline bench press benefit chest development?

Research showed that incline bench pressing led to better upper chest development, especially for individuals with a specific sternum angle.

What method can be used to determine sternum angle?

Laying down on a flat bench with a phone placed on the sternum can indicate the sternum angle; if the phone angles down, it's a steep angle, while a horizontal position indicates a flat angle.

What was the speaker's experience with weight progression?

The speaker had to reduce the weight they were lifting to focus on proper form and chest activation, taking a year to work back up to heavier weights.

What is a recommended technique for achieving a deeper chest stretch?

Using a half foam roller behind the back during cable fly exercises helps open up the chest for a deeper stretch.

How did the speaker modify their cable machine setup?

The speaker adjusted the cable height to shoulder level and scooted forward on the bench to align the tension with the mid and lower chest.

What alternative exercise did the speaker use instead of the pec deck machine?

The speaker created a seated cable fly using an incline bench and a cable machine to better target the chest.

What should one do if they only have access to the pec deck machine?

Perform full reps until failure, then shift focus to the stretch position by doing half reps to maximize both the squeeze and stretch benefits.

What resources did the speaker offer for further guidance?

The speaker provided a free 6-week chest workout plan and suggested taking a quiz on their website to find personalized workout programs.