Lagging Chest? These exercises will help build your upper, lower, and inner chest. The exercises in this video are not replacements for regular pressing and fly movements. They are additional exercises that you can throw into your routine to work on a lagging portion of your chest. They are best positioned towards the end of your workout. You can get a more effective chest workout and in combination with getting rid of chest fat, have wider more muscular-looking pecs in no time. Get rid of those man boobs with these exercises in combination with a clean diet. Develop your upper chest and lower chest and learn new chest exercises to see better results as soon as possible. 🔥 FREE 6 Week Shred: 🤍GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: 🤍bit.ly/2N41lTX What if you're doing plenty of bench press but you're still stuck in terms of adding muscle to certain portions of your pecs? This is known as a lagging muscle group, and many guys, myself included have struggled with developing either the upper, lower, or middle portion of their chests. So today I want to give you 8 unique exercises that you can throw into your routine to target your chest in a different way and force lagging portions of your chest to grow. And first let's start with incline log or swiss bar presses. If you don't have a log bar you can use a swiss bar instead. The point is to use a bar that allows you to take a wide neutral grip. This will hit your upper chest in a different way than regular bench press while still allowing you to go really heavy. With regular incline presses, many people allow the front of their shoulders to take over the movement and take tension away from the upper chest. Taking a neutral grip will allow your elbows to follow a more narrow path where they're closer to your body keeping tension on the upper chest. To begin you're going to grab the neutral grips on a log bar or a swiss bar and lay back on a bench set at 30 to 45-degree incline. Then press the weight starting from your sternum and ending directly over the line of your shoulders. This should create a slight arch-like path. You want to follow this same arch-like path on the way down. You want your hands to end up around your nipple line and then repeat for reps. By the way, if you don't have either of these bars, unfortunately, the tricep bar won't work because it's too narrow of a grip but you can technically use a trap bar instead. The only downside is that you will have to go lighter because there will be a lot more stabilization involved. Next is a unique cable exercise the cross body incline cable chest press. You can see right away that your starting position is very different than most typical chest exercises. Even though there's no such thing as an actual inner chest muscle, or an outer chest muscle, by changing the angle that you perform presses from, you're able to place more tension on different portions of your chest. So the crossbody incline chest press is very effective at putting more tension on the inner and upper portion of the pectoralis major. So to begin you'll take a seat on a bench, but you're not going to sit straight back, instead, you're going to sit at an angle turned towards the arm that you're going to be pressing with. From there you'll grab the cable and press it straight across your body. By pressing this way across the midline of your body you increase the recruitment of the chest muscle fibers closer to the sternum. From there you're just going to simply lower back down and repeat for reps, making sure to do each side on each set. Moving on we have a dumbbell pressing exercise that can help you target the top portion of your chest reverse grip dumbbell presses. The incline press has long been used to target the upper chest. But the more your elbows spread away from your body the more your anterior deltoid will take over the upper chest's role in lifting the weight. One great way to get the elbows closer and to incorporate more upper chest is to use a reverse grip. So you're going to take a seat on a bench set at about a 30 to 45-degree angle. Then you're going to lay back and press both dumbbells straight up with your palms facing up towards your head. Then slowly lower back down, and as you come down, you want to follow an arch-like path so that the dumbbells end up at about your nipple line. Then press back up in that same arch like path and repeat for reps. Another exercise that can help with lagging muscle growth around the sternum is the single arm crossbody pec dec fly. Now I've heard people say that going any further past the midline of your body is not effective for chest growth. But this couldn't be further from the truth. As you go past the midline of your body with these kinds of exercises, you're able to activate the chest in its most shortened position. If you don't believe me feel free to try this without any weight at all. Just take your arm, raise it straight in fron
I need lower work not upper
Can you make a video of your diet to help loss weight please
Pull over press helps chest growth as well
I am a personal trainer....AND I APPROVED THIS MESSAGE.
Good variations, crossing midline very under utilized
I'm in a bit of a chest rut atm. I swear my chest is slowly growing but my bench isn't going up. I see when you bench you have your hands closer inside of that little bar guide on the barbell. I had been under the impression that the proper form was that when your upper arms dropped and were parallel to the floor then your forearms should form a 90 degree angle from your upper arms. Which is the best way? My wrists tend to start getting sore when I deviate a bit (comes with age) and to achieve this angle I wrap my middle fingers around that guide line (I'm fairly short but I have long arms). I workout from home and have a fairly nice setup. Thanks.
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How to make new videos about same topics? Scare the audience about unnecessary things and tell them "Oh do it my way or else" lol
how could possble to contact with you.
Dear i just want to wider the lower chest like you and lower the gap of inner lower chest want to wide the nipple on o ppossite side hope uou understand my query if yoy dont mind share with u my current chest possition pics
Thanks... BUT. What about the lower part of the pecs..... Thats what I need... Thanks
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very nice, another technique you can do is bench press with the dumbbells and rotating Inword at the top at the same time
Funny how you and other "strengthclowns" reinvents the wheel...
These types of videos are basically the guy version of healing crystals.
If you have a saggy chest it's because you're not doing enough chest reps at the gym, not because of the type of lifts.
Oh, i dont have a log, lucky i had a swiss bar 🙄