The Best Workout That BLEW UP My Chest (Only 3 Exercises)

Summary

In this video, the speaker shares their personal journey of improving chest muscle growth, offering insights and science-backed tips for hard gainers. Key advice includes starting workouts with chest-focused exercises like the incline Smith machine press to prioritize upper chest development. The importance of exercise order is discussed, with an emphasis on using compound movements like dips and isolation exercises such as dumbbell flies. The speaker also highlights the benefits of creatine supplementation and emphasizes the need for proper technique and progressive overload. Substitutions for exercises and optimal workout volume are provided for further customization.

Takeaways

• 😀 Exercise order can impact chest growth, but the effect is small. Starting with chest exercises might be beneficial for targeting the chest specifically.
• 😀 Starting chest workouts with incline presses (e.g., Smith machine) may help develop upper chest more effectively compared to flat bench presses.
• 😀 Incline Smith machine presses are particularly effective for overall pectoral growth, especially the upper chest, according to research.
• 😀 Focus on slow and controlled movements, especially during the lowering phase, to maximize muscle engagement in chest exercises.
• 😀 A slight arch in the back is acceptable, but excessive arching can reduce the range of motion and stretch on the chest.
• 😀 Dips are a great all-around chest builder and target not only the chest but also the triceps and deltoids. They can stretch the upper pec effectively.
• 😀 Full range of motion is crucial during dips—limiting depth can hinder chest development, so aim for a deep dip as your body adapts.
• 😀 Dumbbell flies are recommended for a deep stretch in the chest, with a consistent elbow bend throughout to avoid cheating the movement.
• 😀 Taking sets close to failure, especially with high reps, is key for muscle growth. Most people tend to underestimate their proximity to failure during higher rep sets.
• 😀 To avoid joint strain, experiment with different exercises if dips or dumbbell flies are uncomfortable, but prioritize full stretches for chest isolation.
• 😀 Incorporating isolation exercises like dumbbell flies after compound movements ensures the chest is pushed to physiological failure, further maximizing growth.

Q & A

What is the key to making gains in chest muscle growth for hard gainers?

The key to making gains in chest muscle growth for hard gainers is leveraging science and learning how to incorporate the right exercises. The individual in the video took five years of consistent hard lifting to reach a 225 lb bench press, showing that persistence and the right approach can yield results.

Does the order of exercises really impact chest muscle growth?

According to research, the order of exercises may not have a significant effect on muscle growth. However, starting with exercises that target what matters most to you, like chest exercises on upper body or push days, could be beneficial.

What does research suggest about the effectiveness of incline bench presses compared to flat presses?

Research suggests that incline bench presses are more effective for overall chest growth, particularly the upper chest, when compared to flat bench presses. Studies have shown that the incline position leads to substantially more growth in the upper chest.

Why is the incline Smith machine press preferred in the workout?

The incline Smith machine press is preferred because it removes most of the skill component of the lift, allowing you to focus purely on pushing the pecs to fatigue. Additionally, it provides safety by ensuring that the bar can be racked easily if failure is reached.

What is a common mistake when performing the incline Smith machine press?

A common mistake is excessive arching of the back. While a slight retraction of the shoulder blades is fine, overextending the spine reduces the range of motion and stretch on the pecs, which can hinder muscle growth.

How should dips be incorporated into a chest workout, and what are their benefits?

Dips are a great addition to chest workouts because they effectively target the chest, triceps, and front delts. Properly performed dips provide a solid stretch and help develop both the upper and lower chest. They also engage the serratus anterior muscle, which is not usually targeted in most bench press variations.

What is a common mistake people make while performing dips?

A common mistake when performing dips is limiting the depth of the movement. It's crucial to lower yourself deeply to fully stretch the chest, as squatting deeper is beneficial for muscle growth, and the same principle applies to dips.

Why is the dumbbell fly considered an effective isolation movement for the chest?

The dumbbell fly is an effective isolation exercise because it provides a deep stretch for the chest and isolates the pecs through their primary function of horizontal adduction. It's time-efficient and helps ensure that the chest muscle is pushed to physiological failure.

What is a common mistake when performing dumbbell flies?

A common mistake with dumbbell flies is not maintaining a consistent slight bend in the elbows throughout the set. If the elbow angle changes, the emphasis shifts away from the chest, and the exercise becomes less effective.

How can you ensure you are pushing close to failure during high-rep chest exercises?

To ensure you're pushing close to failure during high-rep chest exercises, aim to take each set to failure. Research suggests that people tend to underestimate how many reps they have left during high-rep sets, so focusing on the discomfort and slowing the rep speed towards the end will help gauge proximity to failure.