How to Get a Bigger Chest Fast (JUST DO THIS!)

Summary

This video script offers expert tips for maximizing chest engagement in bench press and other chest exercises. It emphasizes the importance of proper form, including lowering to the bottom of the bench, exaggerating sternum height, and pressing through specific fingers to initiate chest contraction. The advice extends to crossovers and push-ups, with a focus on keeping the chest prominent and shoulders back for optimal muscle activation. The script concludes with a suggestion to try linked chest workouts for further development.

Takeaways

• 🏋️‍♂️ To maximize chest engagement in bench press, lower yourself to the bottom of the bench and lift your rib cage high to get the shoulders back and chest prominent.
• 🤔 When pressing, focus on pressing through the index and thumb fingers to initiate the movement with the chest instead of the shoulders to prevent shoulder dominance.
• 🤲 Emphasize the adduction at the shoulder by using the two fingers closest to the dumbbell to ensure the chest initiates the contraction in exercises like crossovers.
• 👐 For chest exercises, maintain a staggered stance and square up your chest to keep it prominent and the shoulders back for better muscle engagement.
• 🤸‍♂️ In push-ups, avoid hollowing the back and letting the shoulders come forward; instead, press the sternum towards the floor and keep the shoulders back.
• 🤞 Initiate the push-up by pressing through the inside of the hand with the index and thumb fingers to ensure chest activation and shoulder stability.
• 🔗 The importance of hand positioning is underscored as it dictates whether the chest or shoulders take the lead in the movement.
• 📐 A proper stance and hand positioning are crucial for chest exercises to ensure the chest, not the shoulders, is doing the work.
• 🔄 The script suggests that the described technique can be applied to various chest exercises, including the bench press, crossovers, and push-ups.
• 🔗 The transcript mentions linking to specific chest workouts for further application of the discussed techniques.
• 👋 The hand release push-up is introduced as a method to practice proper chest engagement and positioning before performing regular push-ups.

Q & A

What is the main focus of the video script?

The main focus of the video script is to teach viewers how to properly engage their chest muscles during bench press, push-ups, and other chest exercises by emphasizing specific techniques.

What are the two key actions suggested for engaging the chest more effectively during exercises?

The two key actions are getting down to the bottom of the bench and exaggerating the height of the sternum to get the shoulders back and the chest prominent.

Why is it important to press through the index and thumb fingers during chest exercises?

Pressing through the index and thumb fingers initiates the movement at the shoulder's adduction, ensuring that the chest muscle starts the contraction instead of the shoulders, which helps to engage the chest more effectively.

How does the script suggest modifying the grip or hand position during chest exercises?

The script suggests focusing on pressing through the two fingers closest to the dumbbell or the inside of the hand during exercises to initiate the chest contraction and keep the shoulders in the correct position.

What is the purpose of exaggerating the height of the sternum during chest exercises?

Exaggerating the height of the sternum helps to retract the shoulders and bring the chest forward, allowing the chest muscles to be more prominent and engaged during the exercise.

How should one position their body during a crossover or similar chest exercise according to the script?

The script suggests taking a staggered stance, squaring up the chest, and ensuring the sternum is prominent with the shoulders staying back to effectively engage the chest muscles.

What is the recommended hand position for initiating the movement during push-ups as per the script?

The script recommends placing the hands in a way that allows pressing through the index and thumb fingers, creating a slight twist on the body and ensuring the chest is in front with the shoulders behind.

Why is it important to avoid 'hollowing out' during push-ups according to the script?

Hollowing out during push-ups can cause the shoulders to come out in front of the chest, leading to an ineffective exercise where the chest muscles are not properly engaged.

How can the script's advice be applied to a chest workout routine?

The script advises applying the technique of pressing through specific fingers and maintaining proper body positioning to any chest workout routine, and it provides links to specific chest workout plans for further guidance.

What are the potential benefits of following the script's advice on chest exercises?

Following the script's advice can lead to more effective chest muscle engagement, better exercise form, and potentially improved strength and muscle growth in the chest area.

Are there any specific chest workouts mentioned in the script that viewers can try?

Yes, the script mentions a '100 Chest Workout' and a 'Perfect Chest Workout' that viewers can try to apply the discussed techniques.