The Best Science-Based Chest Workout for Mass & Symmetry
Summary
TLDRThis video script offers a comprehensive guide to chest muscle development, emphasizing the importance of symmetry over size. It delves into chest anatomy, explaining how to target the clavicular and sternal heads effectively. The script outlines a scientifically-backed chest workout, highlighting exercises like incline dumbbell presses, barbell bench press, dips, banded push-ups, and high to low cable crossovers. It also discusses the significance of exercise order, individual variation, and the role of mind-muscle connection for optimal chest growth.
Takeaways
- πͺ Developing chest symmetry is crucial for an attractive chest appearance, often more important than sheer size.
- π Understanding chest anatomy is vital for targeted training; the chest is divided into the clavicular head (upper chest) and the sternal head (middle and lower chest).
- π Different chest exercises emphasize different parts of the chest based on the direction of the muscle fibers' movement.
- π£ Establishing a mind-muscle connection with verbal cues can significantly boost chest activation during exercises.
- π Incline dumbbell presses are recommended for emphasizing the upper chest and have been shown to be highly effective for hypertrophy.
- ποΈββοΈ The barbell bench press is a staple exercise for overall chest thickness and has strong evidence supporting its effectiveness.
- π€ Individual responses to exercises like the bench press can vary, suggesting the need for personal experimentation with different exercises.
- π Dips are identified as an effective exercise for the lower chest, with straight bar dips being a preferred variation for some.
- π Banded push-ups can provide similar chest activation and strength gains as the bench press, making them a valuable exercise.
- π High to low cable crossovers are a great finishing exercise, emphasizing both the middle and lower chest.
- π The order of exercises in a workout should be based on individual strengths and weaknesses to prioritize and balance chest development.
Q & A
Why is chest symmetry more important than sheer size for developing an attractive chest?
-Chest symmetry is more important because it provides a balanced and aesthetically pleasing appearance, which can be more challenging to achieve than simply increasing size.
What are the two main parts of the chest anatomically?
-The two main parts of the chest are the clavicular head of the pectoralis major (upper chest) and the sternal head of the pectoralis major (which includes the middle and lower chest).
How do the fibers of the upper chest differ from the middle and lower chest fibers in terms of movement during exercises?
-The upper chest fibers run upward and are best activated with exercises where the arms move upward, while the middle chest fibers run horizontally and are activated with horizontal arm movements, and the lower chest fibers run downward, benefiting from exercises with downward arm movements.
What is the significance of establishing a mind to muscle connection with the chest during workouts?
-A solid mind to muscle connection ensures that the chest muscles are primarily worked during exercises, reducing the reliance on secondary muscles and leading to more effective chest growth.
How did verbal cues reportedly help in boosting chest activation during bench press according to a study by Snyder et al.?
-The study showed that verbal cues helped to increase chest activation by 22 percent during bench press exercises, emphasizing the importance of proper mental focus and technique.
Why are inclined dumbbell presses recommended to start a chest workout, and what are their benefits?
-Inclined dumbbell presses are recommended to prioritize the often lagging upper chest. They offer a full range of motion, effectively activate the upper chest, and help prevent muscle imbalances due to each hand managing equal weight.
What is the optimal bench angle for performing inclined dumbbell presses according to EMG studies?
-The optimal bench angle for inclined dumbbell presses is between 30 to 56 degrees, with higher angles showing increased anterior delt activation.
Why is the barbell bench press considered an essential exercise in a chest workout routine?
-The barbell bench press is essential due to its effectiveness in building overall chest thickness, its ability to activate the chest muscles well, and the heavy weight that can be lifted with this exercise.
What are some alternative exercises to the barbell bench press for those who may not respond well to it?
-Alternatives include the dumbbell bench press, which has similar chest activation but less triceps activation, and may be better suited for individuals with overactive triceps.
How do dips help in developing the lower chest, and what is the recommended variation for better chest activation?
-Dips are effective for the lower chest due to the extended shoulder position, and the straight bar dip variation with internal rotation is recommended for better chest activation.
What is the significance of banded push-ups in a chest workout, and how do they compare to the bench press in terms of effectiveness?
-Banded push-ups are significant as they provide nearly identical chest activation to the bench press and have been shown to result in similar strength gains over time, making them a valuable exercise for chest development.
How do high to low cable crossovers contribute to chest development, and what makes them a great finishing exercise?
-High to low cable crossovers are effective in activating the pecs, especially the middle and lower chest, and they allow for greater horizontal abduction at the shoulder, making them an excellent finishing exercise to ensure thorough chest activation.
What is the importance of exercise order in a chest workout, and how should it be determined based on individual strengths and weaknesses?
-The order of exercises is crucial as it can impact hypertrophy and strength gains, with exercises done early in a session generally being more effective. The order should be based on individual weaknesses to prioritize those areas for better chest balance and development.
Why is there a need for individual experimentation with chest exercises despite scientific evidence and recommendations?
-Individual experimentation is necessary because anatomical differences and personal responses to exercises can vary greatly. What works best for one person may not work as well for another, so trying different exercises is crucial for finding the most effective chest workout.
Outlines
πͺ Importance of Chest Symmetry and Mind-Muscle Connection
This paragraph emphasizes the significance of chest symmetry over size and the importance of targeting different parts of the chest for balanced development. It introduces the anatomy of the chest, dividing it into the clavicular head (upper chest) and sternal head (middle and lower chest), and explains how these parts can be activated through specific exercises. The paragraph also highlights the role of mental focus, or mind-muscle connection, in maximizing chest activation, citing a study by Snyder that found verbal cues can increase chest activation by 22% during bench press. The importance of proper form and the function of the pectoral muscles are discussed, with tips on how to engage the chest more effectively during exercises.
ποΈββοΈ A Scientific Approach to a Well-Rounded Chest Workout
The second paragraph outlines a comprehensive chest workout routine based on scientific literature and anatomical understanding. It begins with the inclined dumbbell press to target the upper chest, supported by evidence from an EMG study by Brett Contreras, which found this exercise to be highly effective for the upper chest. The paragraph continues with the traditional barbell bench press, noted for its effectiveness in building overall chest thickness and strength, referencing studies that correlate bench press strength with pectoral size. Alternatives like the dumbbell bench press are suggested for those with individual anatomical differences. The inclusion of dips is justified by their effectiveness in targeting the lower chest, with variations and progression tips provided. The paragraph concludes with the recommendation of banded push-ups and high to low cable crossovers as finishing exercises, both shown to activate the chest effectively, with a sample workout routine that considers the order of exercises for optimizing hypertrophy and strength gains.
Mindmap
Keywords
π‘Chest Symmetry
π‘Anatomical Understanding
π‘Clavicular Head
π‘Sternal Head
π‘Mind to Muscle Connection
π‘Incline Dumbbell Press
π‘Barbell Bench Press
π‘Dips
π‘Banded Push-Ups
π‘High to Low Cable Crossover
π‘Exercise Order
Highlights
The importance of chest symmetry over size for an attractive chest development.
Understanding the anatomy of the chest, divided into the clavicular head and sternal head of the pec major.
Different chest exercises emphasize different portions of the chest based on the direction of fiber movement.
The role of mind-muscle connection and verbal cues in boosting chest activation.
Incline dumbbell presses are effective for upper chest development and have a full range of motion.
Optimal bench angles for incline dumbbell presses are between 30 to 56 degrees.
Barbell bench press is effective for middle chest development and overall chest thickness.
Individual variation in response to bench press and the alternative of dumbbell bench press.
Dips are the most effective exercise for lower chest development according to Brett Contreras' study.
Straight bar dips are preferred for lower chest activation and core workout.
Banded push-ups as a finishing exercise with similar chest activation and strength gains as bench press.
High to low cable crossovers as an effective finishing movement for middle and lower chest.
Crossing hands over in cable crossovers for better chest activation.
The significance of exercise order in a workout based on individual chest weaknesses.
The necessity of individual experimentation with chest exercises due to anatomical differences.
The impact of individual variation on the effectiveness of chest exercises.
A sample chest workout routine based on the discussed exercises and their order.
The call to action for viewers to like, comment, share, and subscribe for more content.
Transcripts
[Music]
although chest is one of the most
frequently trained muscles by most
people it's also the one muscle group
that people tend to have the most
trouble developing when it comes to
developing an attractive chest symmetry
becomes more important than shear size
so it's vital that you target each
portion of your chest appropriately and
we can do this by first understanding
the anatomy of the chest anatomically
the chest is divided into two main parts
the clavicular head of the pec major
also known as the upper chest and the
sternal head of the pec major which
divides into both the middle chest and
the lower chest because of the way the
fibers run although all portions will be
activated during all chest exercises
certain portions can be emphasized since
the upper chest fibers run upward they
are best activated with chest exercises
where the arms move upward since the
middle chest fibers run horizontally
they are best activated with chest
exercises where the arms move directly
horizontally and since the lower chest
fibers run downwards they are best
activated with chest exercises that
involve the arms moving downwards so in
this video i'm going to show you guys a
well-rounded chest workout that's
optimized based on current scientific
literature and our anatomical
understanding of the chest before we get
started it's important that you
establish a solid mind to muscle
connection with your chest otherwise
you'll be working secondary muscles and
your chest won't grow as much as it
could in fact one study by snyder at l
actually showed that verbal cues helped
boost chest activation by 22 percent
during bench press and trained athletes
compared to when no cues were used some
helpful cues you can use are to depress
your traps and squeeze your shoulder
blades back into the bench before
starting any pressing movement and think
less about pushing the weight and more
about moving the weight by squeezing
your biceps together and back out again
during every rep as a main function of
the pecs is this exact movement
through the added shoulder flexion of
this movement incline dumbbell presses
put more emphasis on the clavicular head
of the pecs and work several other
secondary muscles as well the main
reason for starting with this exercise
is to prioritize the upper chest which
is often the lagging portion of the
chest in most people but i'll further
discuss exercise order later on in this
video now the great things about this
exercise are one it allows a more full
range of motion for the pecs which leads
to more hypertrophy which is something
that has been supported by many range of
motion studies and two it's very
effective at activating the upper chest
for example an extensive emg study by
brett contreras analyzed chest activity
with 15 different chest exercises and
inclined dumbbell presses were found to
be the most effective compound movement
for the upper chest and three it more
effectively prevents muscle imbalances
from forming since each hand is
responsible for an equal amount of
weight as for the best bench angle to
perform these with this is something
that will vary based on your anatomy emg
studies have shown that an optimal bench
angle is somewhere between 30 degrees to
56 degrees and showed higher anterior
delt activation as the angle got higher
i personally find that a 30 degree and
45 degree angle best activates my chest
which also seems to be the case for most
people so i'd suggest performing a
couple sets at both angles in order to
hit your chest most effectively
the next exercise which is the
traditional barbell bench press is going
to put the most emphasis on the middle
chest and just help with building
overall chest thickness this exercise is
something i had to include in this
workout because of the overwhelming
evidence supporting its effectiveness at
building the chest it has been shown in
several studies to be the best exercise
at activating the chest and additionally
the exercise that you can lift the most
weight with also studies like this one
by akage et al also show a positive
correlation between one rep max bench
press with the size of the pectoralis
major indicating that a strong bench
does indeed equate to a big chest in
many cases and regarding form you
definitely want to come down to your
chest for a full range of motion since
as i mentioned earlier this is more
effective for hypertrophy than shorter
ranges of motion however the main
problem i find with the bench press is
that some people respond very well to it
yet others tend to overcompensate with
adults regardless of their form and
various use of activation cues which i
personally think comes down to their
individual anatomy if this is the case
for you consider alternatively using an
exercise like the dumbbell bench press
which has been found to have similar
chest activation to the barbell bench
press but less triceps activation which
may be a plus if your triceps are
overactive when benching and in fact
dumbbell bench press was actually shown
by brett contreras study to elicit the
best activation for the middle chest and
another plus is the greater range of
motion with dumbbells since your range
of motion isn't limited by the bar like
it is in bench press but as you can see
even in the literature there is a lot of
individual variation so try them both
out and see which works best for you
the next exercise is going to be dips
which was shown in brett contreras study
to be the most effective exercise for
hitting the lower chest which makes
sense given that your shoulder is put in
an extended position i personally prefer
this variation called straight bar dips
as i feel it a lot more in my lower
chest probably due to the added internal
rotation during the movement which is
another main function of the lower chest
and it also gives my core a really good
workout you can do these on a smith
machine bar or any barbell that's set up
on a rack you want to lean your upper
body slightly over the bar and bring
your legs forward under the bar as you
descend to stay balanced and then use
your lower chest and triceps to push
back up and try to keep your elbows from
flaring out too much and make sure the
bar doesn't drag against your body
throughout the movement to be honest it
is a pretty tough exercise for most
people but i guarantee if you perform
them properly and start using weight on
them you will see huge improvements in
your lower chest but if you're
struggling with that then stick to
regular dips for now with a slight lean
forward to hit your chest more as
opposed to the triceps and you want to
eventually start adding weight to keep
progressing it
this exercise is kind of a finishing
movement but it's something i highly
recommend you include in your routine
all you do is you put a band around your
back and hold each end of the band with
your hands then perform regular push-ups
with the added resistance a study by
anderson at al compared banded push-ups
with the bench press they had one group
perform only banded push-ups for five
weeks and another group performed only
bench press for five weeks and compared
how their bench press strength changed
after the five weeks were complete the
researchers found that not only did
banded push-ups exhibit nearly identical
chest activation when compared to the
bench press but both groups resulted in
very similar bench press strength gains
over the five weeks the fact that this
exercise has a potential to improve your
upper body strength as much as a bench
press does and the fact that it has been
shown in multiple studies to activate
the chest especially the upper chest
very well is why i chose to include this
exercise
an easy way to progress this exercise is
just by using bands with higher
resistance as you get stronger
the last exercise is going to put more
emphasis on the sternal head of the pecs
so both the middle and lower chest will
be emphasized
high to low cable crossovers have been
shown in a few studies like this one by
shanked l to be almost as effective as a
bench press at activating the pecs so
it's definitely a great finishing
movement that you can perform the
failure another bonus with this exercise
and something that you can't do in most
other exercises is it enables you to
cross your hands over at the bottom
position to allow greater horizontal
abduction at the shoulder which will
better activate the chest so to conclude
here is a sample chest workout that you
can perform using the exercises i
previously discussed but one thing to
keep in mind is the order that you
perform the exercises in several studies
have shown a trend where lifters get
better gains in hypertrophy and strength
for exercises that are done early in a
session meaning you want to order
exercises based on what your strengths
and weaknesses are if your upper chest
is lagging then perform the workout in
this order if your mid chest and overall
thickness is lagging then perform the
workout in this order and if your lower
chest is lagging then perform the
workout in this order this will help
prioritize weaknesses and help balance
out your chest more thanks for watching
guys i hope you enjoyed the video one
important thing to keep note of and
something that i noticed in both my
personal experience and my review of the
literature is that there is a lot of
individual variation when it comes to
the best exercises for the chest for
example anatomical things like how far
down your pec inserts onto the humerus
can actually determine if bench press
will be a good option for you or not
although results from studies may apply
to most people they don't account for
each individual which is why i highly
recommend that you guys just try out a
bunch of different chest exercises and
see which one best activates your chest
and with that being said i put in a lot
of time and effort into this video so if
you could please support me by giving
the video a like leaving a comment and
sharing the video i would really
appreciate it and as always please don't
forget to subscribe and turn on
notifications from my channel as this
will really help me out anyways that's
it for this video guys i will see you
next time
[Music]
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