Bodybuilding Simplified: Chest

Summary

This 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

00:00

💪 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.

05:01

🔝 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.

Keywords

💡Horizontal Press

A horizontal press refers to a type of chest exercise where the movement is performed at chest level. In the context of the video, the bench press with either dumbbells or a barbell is highlighted as the primary horizontal press exercise. It's crucial for developing the chest muscles and is recommended as the first exercise due to its effectiveness in targeting the pectoral muscles.

💡Incline Press

Incline press is an exercise that targets the upper chest muscles by performing a press at an incline angle, typically around 30 to 45 degrees. The video suggests the incline bench press with dumbbells or a barbell as a primary option, emphasizing its importance in a well-rounded chest workout routine to ensure all areas of the chest are developed.

💡Isolation Exercise

Isolation exercises are designed to target a specific muscle group with minimal involvement of other muscle groups. In the video, chest flies (with dumbbells, cables, or a machine) are recommended as the best isolation exercises for the chest. These exercises are crucial for sculpting and defining the chest muscles, allowing for direct targeting of the pectorals.

💡Weighted Push-ups

Weighted push-ups are a variation of the traditional push-up that involves adding extra weight, typically with a weight vest or by holding dumbbells, to increase the resistance and challenge the muscles. The script mentions weighted push-ups as an alternative to the bench press, especially for those who cannot perform the bench press due to injury or lack of equipment.

💡Dips

Dips are a bodyweight exercise that targets the chest, shoulders, and triceps. Although not a horizontal exercise, dips are mentioned in the script as a viable option for chest training, especially when other equipment is not available. They are praised for their effectiveness in building strength and muscle mass in the chest area.

💡Smith Machine

The Smith machine is a piece of gym equipment that allows for a range of exercises, including variations of the bench press. The video cautions that when using the Smith machine for chest presses, one must be mindful of the angle to ensure it remains a horizontal press and does not inadvertently become an incline press.

💡Cable Fly

A cable fly is an isolation exercise that uses a cable machine to target the chest muscles. The video suggests that the cable fly might be the best isolation exercise for the chest due to its ability to provide a full range of motion and intense muscle engagement. It is part of the recommended isolation exercises for a comprehensive chest workout.

💡Repetitions (Reps)

Repetitions, or 'reps', refer to the number of times an exercise is performed in a set. The video outlines a rep range for different types of exercises: 5 to 8 reps for the main exercise, 8 to 15 reps for the secondary exercise, and 15 to 25 reps for isolation exercises. This structured approach helps in maximizing muscle gains and ensures varied training stimulus.

💡Arched Position

The arched position is a technique used during chest presses where the back is slightly arched off the bench, engaging the chest muscles more effectively. The video emphasizes the importance of this position for increasing strength and muscle activation in the chest. It provides a detailed description of how to achieve the arched position correctly.

💡Pre-Exhaustion

Pre-exhaustion is a training technique where an isolation exercise is performed before the main compound exercise for a muscle group. The video suggests doing push-ups or ring push-ups before the main chest press to enhance blood flow and potentially improve growth from the main exercise. It serves as both a warm-up and a method to improve mind-muscle connection.

💡Eentric (Negative Portion)

The eentric, or negative portion of an exercise, refers to the lowering phase of the movement, such as the part of a bench press where the barbell is controlled down towards the chest. The video stresses the importance of controlled movement during the eentric phase to maximize muscle engagement and promote strength and growth.

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