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How a Skinny Guy Built a BIG Chest!

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Rating: 4.5; Vote: 2

If you want to build a big chest and feel that you re too skinny to do it, you need to watch this. In this video, you will see how a hardgainer built a bigger chest and be able to copy the exact same workout tips and tricks to make the same type of gains. The first important point is to make sure that you are performing the bench press if you want to grow a bigger chest. This key compound exercise for the chest is one of the most effective for packing on size and strength. The big thing that Jesse did, however, was increasing the frequency of how often he was benching and continuing to progressively overload the exercise as well. However, it is well known that it s daily easy to stall on the bench press and see limited progress, so it is important to explore other exercises to build a big chest too. Extra exercises will not only allow for the opportunity to explore adduction of the chest, but incorporate different muscle building techniques as well. To grow muscle, progressive overload is not the only route you should take, but you should also include metabolic stress as well as a focus on the eccentrics. Taking a powerbuilding approach allows for you to explore the avenues of strength in the compound lifts, such as the bench press, and build the most muscle possible using isolation exercises that allow for the use of different muscle building techniques with moves like the cable press, cable crossovers, and the cable saw. Next, you need to emphasize a serious focus on the upper chest. You might not realize this, but the overall size of the pecs is greatly influenced by the upper, clavicular portion. A lagging upper chest will lead to less than ideal overall pec development and make them look bottom-heavy. So, it is important to make sure you attack this area effectively. The way that Jesse did this was by incorporating a 2: 1 exercise ratio. For every chest exercise he did that was not focused on the upper chest, he did two exercises specifically targeting that area. The extra volume directed towards the upper chest made a huge difference in growth. Some of the exercises of choice were low-to-high crossovers, incline dumbbell bench press, upper chest pullovers, and decline pushups. Now, to get a bigger wider chest, you have to explore full range of motion to engage the all-important stretch range of each exercise. We know that many muscle groups respond great to stretch overload (such as the traps and the calves) and the chest is one of them. That means we need to be aware of and focus on the stretch portion of each exercise. On an exercises such as the dumbbell bench press, this means making surer that at the bottom of the rep, the dumbbell needs to be touching the outside of the chest. Another good chest exercise for exploring this stretch is the cable crossover. So now that we know the importance of getting a stretch on the pecs through an exercises full range of motion, is there a way we can reinforce that? Well, there is a great way to do that actually, and it is through the use of pause reps. Paused reps are great not only for removing momentum from a lift as well as increasing the time under load, but also reinforcing full range of motion. On an exercise like the dumbbell bench press, holding the dumbbells at the bottom of the rep for a 2-3 count will accentuate the stretch you feel in your pecs. This technique is also great for a chest exercise like the high-to-low crossover. Unlike a standard db fly, you re not placing your anterior shoulder capsule into a vulnerable position lacking support. Just make sure that when you are doing a chest dip, you don t go too low that you end up putting your shoulders in a vulnerable position. To round out the appearance of the chest, you are going to to want to target the lower chest as well. I put together a whole video detailing how to target this area to get defined pecs that you can check out via the link below. If you are looking for a step by step program for building a bigger chest and ripped athletic body, follow the exact plan that Jesse used by heading to athleanx. com via the link below and get the ATHLEAN-X Training System. Every workout and meal is laid out in step by step fashion to make sure there is no guesswork along the way to a new you. For more chest workouts and exercises to get a bigger chest, be sure to subscribe to our channel here on YouTube via the link below and remember to turn on your notifications so that you never miss a new video when it s published.
Date: 2022-06-05

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Comments and reviews: 9

hassan
Hi Jeff,
I got a question about training with elbow Arthritis which was caused by an injury about 10 years ago. What s written below is the context behind my question.
I ve just turned 21 years old and I ve been away from any form of training for about 3 years due to lockdowns, studying, and the elbow pain as well. I used to do boxing training from the age of 12-16 which then evolved into just daily weight training, with an emphasis on increasing strength and power. I got to a good stage by the time I turned 17 (thanks to your teachings and the knowledge you share and I m grateful to say the least) and although there was pain in my elbow, I just ignored it because it s came and went. I recently had a surgery to remove the bone fragments from the injury to prevent locking and I hoped it would reduce the pain, but it didn t help much in that regard. The reason why I had the surgery now was because I was cleared by the doctors at the time of the injury, which was followed up by an X-ray. From that point, I was just told it was a strain/ sprain, tennis elbow, golfers elbow and the like.
Also, due to the time off, I ve now got pretty significant imbalances between my left and right arm.
So my question is what could I do to address this imbalance and is there anything I can do to minimise the pain? Also I ve been watching your videos for years and I understand that you got bad knees. You ve also got a product to help address that, which is glucosamine chondroitin and I want to know if that helped at all?
Any help would be greatly appreciated.
Kind regards
Hassan
reply

Kartikeyan
Hey Jeff! Hope you have been doing well. I had a question regarding working out for people my age. So I am 15 and I was just wondering if you had any specific tips as well as the best exercises that we could do that are effective but not also overdoing it cause at least for people our age who don't really have the resources to go and pay and get courses and programs to learn the science of working out properly, it can be really hard to structure our workouts and find the exercise that help give us the gains we want but also dont have us ending up in the E. R. I had a friend who was just doing every exercise he could and he ended up tearing his bicep and he is out of commission for a month or two! Thanks so much for giving me the opportunity to reach out even if you dont end up replying! Thank You!
Kartikeyan
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iNiK27
Hey Jeff,
I'm doing the Push/Pull/Legs routine since couple of years, cause it has been my fav routine so far.
But i was wondering, looking at the workouts you posted, that in each Push and Pull, you do biceps + triceps.
Could you explain why it is good to do these supersets together and why it's beneficial to target these smaller muscles a day after again?
Because i don't really get why it would be good to do an biceps/triceps exercise one day before hitting it again the next day.
If you reply, i appreciate you taking your time and so far a big thanks for everything you have done for all of us.
Much love
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Adrian
Hello Jeff, for a fit 26 year old who has unilateral tendinosis of supraspinatus and subscapularis, are there any chest exercises (or upper extremity exercises in general) that should be avoided or limited until full recovery? I have been doing eccentric band resisted scaption, internal/external rotation to target these rotator cuff tendons for a few months now, but still feel a discrepancy in upper extremity exercise performance (no pain though. Thank you!
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Israel
Jeff,
Been needing help with this for a long time.
If I try doing any leg exercises my legs cramp up very early.
I am 29, a construction worker, usually get 4 - 5 hours of sleep per night, and I've had this problem for a few years. The irony is in my early 20's I could bodyweight squat my weight for a few sets of a hundred.
Do you know why this happened, and what I can do about it? I miss leg day, and my confidence. Thank you!
reply

not
Jeff, I I am a novice so I do 14 sets a week per muscle group, but I know I should do bench press for my chest, and incline chest for my upper chest, dip is also great to target my lower chest, and I should do some cable flys to isolation and incline flys to fill more my upper chest, or lower flys to define my lower chest. How the hell am I supposed to fit in all those exercises to great the perfect chest when I can only do 14 sets
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Tagg
How worried should I be that my joints pop extremely frequently?
I can snap and pop almost any joint every hour at least once, when I am in the gym this increases to every other set and sometimes even during sets as with the incline bench press where my shoulders can pop and click every repetition.
It doesn't hurt, and it actually feels relieving and gives me a better mobility afterwards.
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Fishincrazy9081
Another skinny guy trying to build my chest here! Is my poor mid-back stability a detriment to building my chest?
Almost every push exercise I try my scapulas wing. I have been working on them for awhile and they do stay tighter to my body than before when at rest but they still pop out when pushing.
When they do that am I not getting the best contraction in my chest?
reply

ATHLEAN-X
NEW FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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