How to get a HUGE chest (chest workout)
Summary
TLDRIn this fitness-focused video, Joy shares personal experiences and expert advice on developing a more impressive chest. Highlighting the importance of upper chest development for aesthetics, Joy recommends incline dumbbell bench presses for better range of motion and joint safety. The video also covers machine incline presses for targeting the upper chest and chest flys for the lower to mid-chest area. Joy emphasizes the significance of a good stretch and contraction in exercises, the role of strong triceps and shoulders in supporting chest progress, and suggests bodyweight push-ups as an additional exercise for overall chest enhancement.
Takeaways
- πͺ The key to an aesthetic and impressive chest is developing the upper chest, which creates a 'shelf' look.
- ποΈββοΈ For optimal chest growth, focus on incline movements, as they target the upper chest more effectively.
- π Dumbbells are recommended over barbells for incline bench presses due to the increased range of motion and reduced joint stress.
- π The script emphasizes the importance of a full range of motion and deep stretches for maximizing chest development.
- π« Avoid neglecting the lower to mid chest; include chest fly exercises to ensure balanced chest development.
- π€ΈββοΈ Bodyweight push-ups can be a beneficial addition to a chest workout, especially for enhancing the 'pump' and overall chest appearance.
- π₯ Plyometric push-ups can help improve explosive strength and may aid in increasing bench press performance.
- π It's crucial to maintain a strong tricep and shoulder routine to support chest exercises and prevent plateaus.
- π Consistency in training, focusing on compound lifts like incline dumbbell bench press, and tracking progress over time are essential for chest growth.
- π The script suggests varying rep ranges within a workout to stimulate muscle growth from different angles.
Q & A
What is the primary focus for developing an aesthetically pleasing chest?
-The primary focus for developing an aesthetically pleasing chest is to have a developed upper chest, which creates the 'shelf look' and gives a more impressive appearance.
Why is it recommended to prioritize upper chest exercises in a chest workout routine?
-Prioritizing upper chest exercises is recommended because they can create a more full and superior looking chest, which is more aesthetically pleasing and can lead to better overall chest development.
What are the benefits of using dumbbell incline bench press over barbell incline bench press?
-Dumbbell incline bench press is beneficial because it allows for a greater range of motion, is not limited by the barbell stopping at the rib cage, and can be easier on the joints, reducing the risk of wrist problems.
How does the speaker suggest incorporating stretch and contraction in chest exercises?
-The speaker suggests incorporating stretch and contraction in chest exercises by performing dumbbell incline bench presses with a deeper range of motion and controlled tempo, focusing on a good stretch at the bottom and a strong contraction at the top.
What is the recommended rep range for the machine incline press exercise?
-The recommended rep range for the machine incline press exercise is between 8 to 15 reps, with a focus on form and a controlled tempo.
Why is it important to include chest fly exercises in a chest workout routine?
-Chest fly exercises are important to include because they target the lower to mid chest, which helps in achieving a balanced and complete chest development.
What is the speaker's opinion on the use of push-ups as a supplementary chest exercise?
-The speaker believes that push-ups, especially when done consistently, can provide an extra boost to chest development and help in achieving a tighter and more plump chest appearance.
How can plyometric push-ups benefit chest development?
-Plyometric push-ups can benefit chest development by working the fast twitch muscle fibers and improving explosive strength, which can actively increase bench press performance.
What role do strong triceps and shoulders play in chest development?
-Strong triceps and shoulders play a crucial role in chest development as they are involved in chest movements. Weak triceps or shoulders can limit performance on chest exercises and potentially lead to plateaus in progress.
What is the recommended approach for training chest exercises according to the speaker?
-The recommended approach for training chest exercises is to focus on three main exercises: incline dumbbell bench press, machine incline press, and chest fly. The speaker also suggests staying consistent, getting strong in these exercises, and incorporating a good stretch and contraction for optimal results.
Outlines
πͺ Developing the Upper Chest for Aesthetics
The speaker, Joy, introduces the topic of chest development with a focus on upper chest exercises for better aesthetics. They share their personal experience of receiving feedback on their chest and how they experimented with their training over a year or two to improve it. The importance of having a developed upper chest for an aesthetic look is emphasized, and the speaker suggests that focusing on incline movements, specifically dumbbell incline bench press, can yield better results than the traditional barbell bench press. The benefits of using dumbbells include a greater range of motion and reduced stress on joints, which can prevent injuries and allow for more intense training.
π Maximizing Muscle Growth with Controlled Movements
Joy discusses the significance of controlled movements and the importance of focusing on both the stretch and contraction phases of exercises for chest development. They recommend performing incline dumbbell bench press with a slow and controlled tempo to maximize muscle engagement. The speaker also introduces the idea of varying rep ranges within a workout to stimulate different types of muscle growth. Additionally, they suggest incorporating machine incline press as a second exercise to target the upper chest, emphasizing the need for a good stretch and strong contraction. The paragraph concludes with advice on not neglecting the lower to mid chest through the inclusion of chest fly exercises, performed either with cables or on a pec deck machine, with a focus on safety and effective muscle engagement.
ποΈββοΈ Building a Comprehensive Chest Workout Routine
In the final paragraph, Joy wraps up with a recap of the essential exercises for a well-rounded chest workout. They reiterate the importance of starting with a compound movement like the barbell bench press or incline dumbbell bench press for tracking progress and strength gains. The next exercise should be a machine press, preferably incline, to continue targeting the upper chest. For the lower to mid chest, chest fly exercises are recommended, with a focus on form and muscle engagement. The speaker also suggests incorporating bodyweight push-ups as an additional exercise to complement the chest routine. They emphasize the role of strong triceps and shoulders in supporting chest development and preventing plateaus. The video concludes with a summary of the key exercises and the importance of consistency and form in achieving a well-developed chest.
Mindmap
Keywords
π‘Chest insertions
π‘Genetic weak points
π‘Tres chaining
π‘Incline movements
π‘Dumbbell incline bench press
π‘Range of motion
π‘Machine incline press
π‘Chest fly
π‘Push-ups
π‘Plyometric push-ups
π‘Front Delt
Highlights
Importance of developing the upper chest for an aesthetic look and a more impressive chest appearance.
The role of genetics in determining strong and weak points of the body, and the possibility of improving weak points like the chest.
Experimentation with training over a year or two to find effective chest growth strategies.
Preference for dumbbell incline bench press over barbell incline due to better range of motion and joint friendliness.
Advantage of dumbbell bench press for a deeper stretch and intense contraction leading to a different type of soreness.
Recommendation to perform incline dumbbell bench press as the first exercise in a chest workout routine.
Suggestion to mix rep ranges within the same exercise for varied training stimulus.
The value of machine incline press as a second exercise, focusing on form and controlled tempo.
Emphasis on the stretch and contraction in chest exercises for muscle hypertrophy.
Inclusion of chest fly exercises to address the lower to mid chest area, with a focus on safe form and moderate weight.
Advocacy for bodyweight push-ups as a supplementary exercise for chest development.
The impact of strong triceps and shoulders on chest training progress and the importance of a solid foundation.
Recap of the three main exercises for a complete chest workout: incline dumbbell bench press, machine incline press, and chest fly.
The significance of a good stretch in chest exercises for maximizing muscle growth.
Final thoughts on the simplicity of building a big chest with consistency and the right exercises.
Transcripts
what's up guys Joy here back another
video and today we're going to be
talking about chest now for me um I have
good chest insertions when it comes to
Aesthetics but when it came to size um
chest was definitely something that
wasn't necessarily one of my aggressive
strong points right there would come
like time from time to time where people
would tell me hey your chest need work
or like your torso in general is just
not as impressive as your arms and this
is normal right everybody has their
genetic weak points and strong points
but I honestly wanted to improve upon
this so over like a year or two I kind
of experimented with my Tres chaining
and I generally found what helped me to
grow my chest a lot I'm pretty
knowledable when it comes to hitting
chest I've put a lot of research and
work into hitting my chest and I love
hitting it so if you guys need help with
your chess just stay tuned first things
first when it comes to chess where
you're going to get the most bang for
your Buck is having a developed upper
chest that shelf look is what creates
the aesthetic look and it overall just
gives a more impressive chest let's take
a hypothetical situation right you have
one person who biases their lower to Mid
chest for one year and you have another
person who biases their upper chest for
one year they both do it right train
intensely correct form eat properly
everything else is the same the guy who
did bias his upper chest he may not have
gained more more total muscle but he's
going to have a more full Superior
looking type of chest it's going to end
up looking more dense and just Superior
in quality to do that you pretty much
want your incline movements now your
first incline movement there's a lot of
ways to go about it um for me personally
I kind of like a heavy hitter kind of
incline movement right to do a barbell
incline bench Right Where You optimize
the form or you want to do a dumbbell
incline bench it is up to you what I
have found to um be the best is a
dumbbell incline bench and the reason
being is because it's you're not locked
by the barbell stopping at your rib cage
you can actually abuse the range of
motion and go lower I think most people
say all the dumbbells are more optimal
when it comes to like bench press and
whatnot but they don't actually use the
dumbbells the way that they're like
supposed to to really get the most out
of your chest I find that when you do
your dumbbell bench presses right and it
doesn't have to be on all your sets
maybe this can be on your last set when
you're too fatigued to do a heavy weight
right but you drop the weight and you
don't kind of you don't stop at your
chest like you normally would you kind
of fly it out a little more and go a
little deeper and that extra stretch
really does help you feel something
different in your chest like it's a
whole new type of soreness and it's not
just soreness Honestly made the most
progress in my chest when I was doing
this training but overall that doesn't
need to be the basis of your training
right just a dumbbell incline bench
press I think is a lot better than a
typical barbell bench press also because
it's a lot easier on your joints um when
I was barbell benching a lot I would
tend to get a lot of wrist problems but
when I switched over to the dumbbell
bench I did not get a lot of risk
problems and just this safety this
ability to really train it hard without
having to worry about injuries does go a
long way when it comes to building
muscle so I think a good first exercise
is an incline dumbout back press whether
you want to do it kind of heavy power
building style for like three sets of
six or you want to do it hypertrophy
style right or three sets of 8 to 12
right where you want to kind of mix you
want to do one heavy set and two lighter
sets or two heavy sets one light set
that's my personal approach I kind of
like to mix rep ranges but regardless
you want three intense sets where you're
near failure with the dumbbell incline
bench press with good form getting a
solid stretch as well as a very intense
contraction and you will see growth in
your pecs over time this is going to be
our main compound lift for chest that
we're going to use to really track and
get stronger over time our next exercise
is a machine incline press right you
could honestly just start with the
barbell and then go to the dumbbell but
I found that that could be a little
intense a little harsh on the joints so
I think it's safe for you to find some
type of machine PEC variation that does
allow you to bias the upper PEC pretty
much an incline machine chest press and
perform that second um if you are going
to do the incline dumbbell bench it's
going to be a lot more exhausting and
just a lot more intense on your body
than the machine press so it's better
that we put this second and you have
that first Additionally the dumbbell
incline bench press is more of a brute
strength movement hence why we're using
it to really track our progress but yeah
on this exercise something I'd recommend
you doing is kind of Performing anywhere
from a 1 to 3 second very controlled
tight negative
pausing and then exploding and as you
explode contract as hard as possible um
with this exercise you can use like
heavy weight but the main focus that I
really want to nail in the coffin here
is getting a very good stretch as well
as a very good contraction now most
muscles follow the same general
principles but I found some muscles
react differently to certain things like
there are studies to show that your lats
don't really benefit as much from
stretch medium
hypertrophy chest on the other hand
backed by research as well as my own
personal anecdotal evidence really does
benefit a lot from your stretch as well
as the contraction it feels like your
chest is exploding so with this exercise
we're going to throw the ego out the
door and focus mainly on the form um you
can perform this from anywhere from like
6 to 15 reps I think 8 to 15 is best but
if you like I said you want to train
with a little bit of a power buildering
style like I do starting at six reps and
sticking with it until you can progress
to let's say something like 10 reps that
works too and now we're not going to
completely neglect our lower to miget
we're going to do a heated chest fly
right you can perform this with a cable
or you can just perform this on the
regular Peg deck machine my personal way
of doing this is performing it on the
peg deck machine pretty much setting it
as far as possible pretty much just one
setting away from it being a rear delt
fly going
back as you come back you want to kind
you don't want it to be straight you
want to kind of angle it so it's kind of
like a hybrid of a fly and a press
apparently that's what's the most
optimal and it also feels the best
right and as you come out you're going
to straighten your arms and that will
allow you to get a good contraction this
arching of the arms as you comes back
allows for a good safe stretch and this
bringing the arms together as as you
come in allows for a more intense
contraction now I would generally not do
this um with like crazy heavy weight um
just because this can put your rotator
cuff as well as your bicep in a slightly
compromised position and you can cause a
strain there so we're going to take this
a little safe and if you do the exercise
it feels very similar to like a front
raise or like a lateral raise this type
of exercise probably does respond best
to I'd say the 8 to 15 rep range so yeah
perform this for three to four sets with
a moderate Tempo focusing on a good
stretch and a strong contraction and you
will see good progress in your chest
those are pretty much the three main
exercises you need you train those to
failure intensely stay consistent don't
switch up over time have fun with
them and you will see progress but if
you want something a little extra um I
would recommend just body weight
push-ups performing them sometime in the
week probably not after your chest day
but some time in the week I found
actually does help my chest I've noticed
a lot of other people do this I've
noticed a lot of advanced bodybuilders
just a lot of advanced lifters and
research does back push-ups as well
because it's a calisthenic it's not
going to really be so intense on your
body that it's going to take away from
the other volume or it's going to
overshoot your volume so if your weekly
volume is around that 8 to 20K or that
18 to 20 Mark or the 12 to 20 Mark and
you add push-ups it's really not going
to take away and yeah it just the pump
that you get from it is great I do
notice when I do do push-ups very
consistently my chest just has an
overall tighter more plump look and it's
just something extra to help your chest
out it is not necessary but if you want
something extra and you just
particularly enjoy doing push-ups there
you go another good variation of
push-ups is plyometric push-ups it's
just it's pretty much just the same it's
just that you're pushing off the ground
and exploding so hard that your hands
kind of come off the ground this is good
for working your your fast twitch muscle
fibers and your explosive strength so if
you're trying to actively increase your
bench press that might be a good
supplemental lift as well but all in all
any type of push-ups are just a good
complimentary lift to any complete chest
workout it's not necessary but it is
something that does seem to work for a
lot of people and can give you an extra
little push so go ahead and try them out
if you like them throw them in if you
don't don't do them just some extra
things to keep in mind for chess you
want to make sure that you have a solid
ID tricep and a solid shoulder routine
having strong shoulders as well as
strong triceps will allow you to have
smoother progression on all of your
chest movements because as you know the
chest is a push muscle so your other
push muscles like your shoulders and
triceps will be involved having weak
triceps or having weak shoulders can
kind of hold you back if they're not
strong enough may stop you from
performing extra reps on your chest
movements and just stump progress over
time so ensuring that you have strong
tricep as well as strong shoulders
specifically your front Del will help
you progress It's like it's just a good
foundation for your chest to progress
off of so yeah make sure those are
conditioned and strong now to quickly
recap your big chest movement so
typically something like a barbell bench
press or an incline dumbbell bench press
for three sets you can do this a power
Builder style or a bodybuilder style or
mix it two but three sets to failure
progress it stay consistent over time
that's your first exercise your next
exercise is going to be some type of
machine press whether you want to do it
flat converging or something like that
or like a cable that works I recommend
it no I recommend that it's another
incline movement because remember your
upper chest is the most aesthetic
portion of your chest and it will give
you the most bang for your buck so
another incline chest press on a machine
that you can perform for three reps
where you're focusing really well on
your form slow control Centric strong
contraction pausing just getting
everything you can as much blood into
your chest as possible vital and three
something for your lower to your midc
pretty much a chest fly that you can
perform for three to four sets in the 8
to 15 rep range focusing on a good
forearm getting a good stretch and a
contraction and that is pretty much all
you need for your chest you will get a
very complete chest if you stay
consistent and get strong in what you're
doing and if you want some extra
like push-up
and like that or dips right and
just also make sure that you have a
strong front delts or strong shoulders
in general and strong triceps because if
they're not up to par they can hold your
chest back on progression and they could
possibly be the reason that you plateau
so yes make sure they're strong but yeah
there you guys have it getting a good
chest is really not that hard um it's
pretty simple I promise I just gave you
guys one of the best guides you will
find on YouTube for getting HS it was
very simple but this is years of trial
and error from me I'm telling you to
just follow it to
a those three exercises maybe you want
some complimentary stuff stick with it
and you will see good chest gains and
also make sure you get a good stretch
have at least one exercise if you're not
going to do all of them have at least
one of those three exercises for your
chest where you really focus on the
stretch when I say the stretch makes a
huge difference for the chest I'm not
understanding it it really does make a
huge difference so yeah there you guys
have it how to get a big chest let me
know what videos you guys want to see
next and I'm out
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