How to get a HUGE chest (chest workout)

Summary

In 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

• 💪 The key to an aesthetic and impressive chest is developing the upper chest, which creates a 'shelf' look.
• 🏋️‍♂️ For optimal chest growth, focus on incline movements, as they target the upper chest more effectively.
• 📈 Dumbbells are recommended over barbells for incline bench presses due to the increased range of motion and reduced joint stress.
• 🔍 The script emphasizes the importance of a full range of motion and deep stretches for maximizing chest development.
• 🚫 Avoid neglecting the lower to mid chest; include chest fly exercises to ensure balanced chest development.
• 🤸‍♂️ Bodyweight push-ups can be a beneficial addition to a chest workout, especially for enhancing the 'pump' and overall chest appearance.
• 💥 Plyometric push-ups can help improve explosive strength and may aid in increasing bench press performance.
• 🔄 It's crucial to maintain a strong tricep and shoulder routine to support chest exercises and prevent plateaus.
• 📊 Consistency in training, focusing on compound lifts like incline dumbbell bench press, and tracking progress over time are essential for chest growth.
• 🔄 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

00:00

💪 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.

05:01

📈 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.

10:01

🏋️‍♂️ 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.

Keywords

💡Chest insertions

Chest insertions refer to the prominence or definition of the pectoral muscles, which are crucial for an aesthetic upper body. In the video, the speaker mentions having good chest insertions in terms of aesthetics, indicating that while the shape of their chest was satisfactory, the size was not as developed as they desired.

💡Genetic weak points

Genetic weak points are areas of the body that may not develop as quickly or easily as others due to an individual's genetic makeup. The video speaker acknowledges that everyone has genetic weak points, and for them, the chest was one such area that required additional focus and effort to improve.

💡Tres chaining

Tres chaining is a term that seems to be used in the context of workout routines, possibly referring to a method of structuring exercises to target specific muscle groups. The speaker mentions experimenting with their 'Tres chaining' over a year or two to find what helped them grow their chest, suggesting a personalized approach to training.

💡Incline movements

Incline movements are exercises performed at an angle, typically above the horizontal plane, to target the upper chest muscles. The video emphasizes the importance of incline movements, such as the incline dumbbell bench press, for developing the upper chest and achieving an aesthetic 'shelf look.'

💡Dumbbell incline bench press

The dumbbell incline bench press is a specific exercise mentioned in the video as being particularly effective for chest development. Unlike the barbell version, it allows for a greater range of motion and is said to be less restrictive, enabling the lifter to go lower and thus engage the chest muscles more fully.

💡Range of motion

Range of motion refers to the extent of movement a joint can make during an exercise. The video speaker highlights the importance of a full range of motion in dumbbell exercises to maximize muscle engagement and growth, suggesting that going deeper in the incline bench press can lead to better results.

💡Machine incline press

The machine incline press is a chest exercise performed on a machine designed to mimic the movement of a free weight incline press but with more stability and less strain on the joints. The video recommends this exercise as a follow-up to the dumbbell incline bench press to continue targeting the upper chest with controlled movements.

💡Chest fly

The chest fly is an exercise that targets the lower to mid-pectoral muscles, often performed with cables or a pec deck machine. The video describes a variation where the arms are arched during the stretch and brought together during the contraction, simulating a hybrid movement for a more comprehensive chest workout.

💡Push-ups

Push-ups are a bodyweight exercise that engages the chest, shoulders, and triceps. The video suggests incorporating push-ups into a chest workout routine as a supplementary exercise to further stimulate muscle growth. They are recommended as a calisthenic exercise that can provide an additional challenge without overtaxing the body.

💡Plyometric push-ups

Plyometric push-ups are a variation of the standard push-up that incorporates explosive movements to engage the fast-twitch muscle fibers and improve explosive strength. The video mentions these as an additional exercise for those looking to increase their bench press strength, highlighting their utility for enhancing power.

💡Front Delt

The front Delt, or anterior deltoid, is the front part of the shoulder muscle group. The video emphasizes the importance of strong front Delts for effective chest workouts, as weak shoulders can limit the ability to perform chest exercises properly and may contribute to plateaus in progress.

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