These are 9 of the best tips to build a Bigger Chest. Whether your upper chest is lagging or you're just looking for the best chest exercises to get faster results you won't want to miss this video. Learn how to decrease chest fat and take a man boobs looking chest to a muscular-looking chest. 🔥 FREE 6 Week Shred: 🤍GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: 🤍bit.ly/2N41lTX Building up your chest can improve your appearance, and it can make everyday tasks like opening a door, getting up off the floor, and lifting heavy objects much easier. Not only is the chest one of the first things that people notice about your physique, but it's also one of the largest muscles in your upper body so it highly influences overall upper body strength. Unfortunately, many guys are stuck and unable to add muscle to their chest, especially the upper chest so today I want to go over some solid tips that are proven to help your chest grow. The first one is to use a bodybuilding bench press style rather than a powerlifting one. Now I know I may get some flack for this since bench pressing like a powerlifter seems to be very trendy lately, but I'd like to go over some of the differences. The main difference between the two bench pressing styles is that with the powerlifting bench press, you focus on keeping the range of motion as short as possible because that helps you lift the most amount of weight possible. The two main ways you can decrease your range of motion are by either using a wider grip or by creating a more pronounced arch in your lower back to bring your body closer to the bar. On the other hand, a bodybuilding bench press style would require you to still keep your back arched, but much less of an arch in order to increase the range of motion. That's because, for maximum muscle growth, it's simply better to train your muscles through a full range of motion, thanks to three main benefits. The first is that a full range of motion on the bench press will produce higher levels of muscle activation. Second, different parts of a movement emphasize different parts of a muscle, and by going through a full range of motion you're able to train the muscle in its entirety. And third, it's beneficial to overload your muscles in their stretched position, and going through a partial range of motion isn't able to do that quite as well as a full range of motion. So, if your goal is to maximize muscle growth, a bodybuilding bench pressing style is more effective than a powerlifting one. Another thing that'll help is to focus on pressing Your Hands Inwards During Barbell Bench Pressing and dumbbell hex pressing movements. This is a simple technique adjustment that you can use to maximize chest growth. When you're bench pressing imagine that you’re trying to bring your hands together. This obviously won’t happen because the barbell is fixed and it won’t bend. But by focusing on squeezing your hands together, it'll increase chest activation because one of the primary functions of your chest is to perform shoulder horizontal adduction. This is basically a fancy way of describing bringing your arms from really wide out at your sides in together towards the midline of your body. (2) So by squeezing your hands together on the bar, even though your hands will stay in a fixed position, it'll increase the tension placed on the chest The next thing you should do if you've consistently been training for some time now is to increase chest workout frequency or in other words simply train Your Chest More Often. This doesn't apply to beginners because If you’re new to the gym, research shows that you only have to train each muscle just once per week for optimal gains. (3) So as a beginner you can follow a typical "bro split" by for example training chest, shoulders, and triceps on Monday… legs on Wednesday… and back and biceps on Friday. You can also spread the training volume out over more sessions and just focus on one muscle group per day. The point is that as a beginner hitting each muscle just once a week is enough to grow. However, once you've passed the beginner stage, and you can no longer increase the weight you use almost every workout, you'll need a higher training frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis.(4). The researchers concluded that "training twice a week promotes more muscle growth compared to once a week." (5) And another analysis found similar results attributing much better muscle and strength gains for each additional workout per muscle per week (6). Even when total training volume was similar between the groups, the groups that trained each muscle more frequently outperformed the ones that crammed the same number of sets and reps into fewer sessions throughout the week. Now, whether you should train your chest two, three, ...
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
How long before you pass the beginners stage?
I just have kettlebells and a flat bench.
I will try to incorporate it with them.
Everything is now science based. I hate the monkey grip
Good stuff brother I picked up some tips 🎸🎸🐍🐍🐍🐍🐍🎸🎸🎸🎸🎸
I really love your videos! Greetings from Japan!
One of the best workout channel.
Sou do Brasil estou impressionado com esse canal, muito bom
Progressive overload doesnt just mean increase weight. It can be done by more sets, more reps, less rest too. Many bros think they can add 5lbs every week to their bench. Doesnt work this way. Because by that theory one will be able to increase their bench by 40lbs in 2 months? Unlikely. Maybe if you're on the juice.
Nice video and very well illustrated 👍🏼
I want a bigger everything chief
The bigger muscle you have the more rest you need to take to heal and grow. You got this wrong.. more is not better, less is more! Rest is the key to growth!
I couldn't open a door to save my life. But thanks to this video, people now call me the door opening champion.
The only 2 tips you need are genetics and roids doesn’t matter how hard some people train their just don’t grow like my friend he is shredded but can’t grow muscle without roids coz he tried for 2 years still didn’t grow much
Please help with weight gain for skinny ladies
yTBiCvwpPII&t=2m36s 2:36 Patton Oswalt lifts!?!
really great video, will take all of that on board
yTBiCvwpPII&t=5m39s 5:39 - This is very true, I learned that after I got a trainer. I always did the same amount of reps every workout. However, with my 1st trainer, I was given one day where I went for 6 reps in the others I went for 10-12 reps
Bam, just saved you 13 minutes.