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2 Must-Do Exercises For A Massive Chest (Based On Science)

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Rating: 4.0; Vote: 1

Chest is one of the most enjoyable muscle groups to train. Yet, it seems to be a muscle group that many people struggle with developing. This then often leads them to throw every single possible chest exercise at it in hopes that itll grow. But, the truth is, this haphazard selection of exercises for chest often does more harm than good. Today Ill show you how you can get the most bang for your buck when it comes to how to build a bigger chest by instead just focusing on 2 simple yet very effective chest exercises geared for mass (incline dumbbell press and cable/banded movement) that when paired together, can make a big difference in your chest development. The first exercise is the low incline dumbbell press. Pressing movements for the chest are necessary because it enables us to apply a high amount of tension to our chest overtime since can both lift heavier loads with it and easily progress it over time with more weight. But dumbbell presses have advantages over barbell presses since it allows us to achieve a greater range of motion on our chest fibres, while also giving us the freedom to tweak our form to better suit with our individual chest fibres and with what just feels most comfortable on our joints. Now, a low incline press is one of the best chest exercises geared for mass for a of couple reasons. The first reason is that we want to ensure that were adequately training each portion of our chest. Thats because with a low incline up to just 15 degrees, you get a significant boost in upper chest activation but with less of an increase in front delts involvement and with less of a drop in activation from the middle and lower portions of your chest. And Id even argue that when you then apply a slight arch in the upper back and tuck the elbows in slightly as you perform this movement, youll now be aligning the resistance with even more of your chest fibres and experience even greater activation of your whole chest. The second reason why this chest exercise is beneficial is comfort. By adding a slight incline, your shoulders will now be placed in a slightly externally rotated position which for many is a much more comfortable pressing position for the shoulder to be in. The next exercise is going to be any sort of cable or banded movement, like a seated cable fly or, if you dont have access to cables, then banded push-ups or banded flyes. During a dumbbell press, our chest experiences the greatest amount of resistance at the bottom, stretched position. But as you press the weight up the resistance progressively decreases until you reach the top position, where the chest now receives very little stimulation. And what we know about muscle growth is that exercises with different strength curves will likely produce different amounts of muscle growth in each region of our muscle. Which implies that if we stuck only with the dumbbell press or added in other exercises for the chest that have a similar strength curve like the dumbbell fly, then wed be failing to adequately train and stimulate our chest in the locked out position. The cable fly accommodates for this by providing adequate tension on the chest throughout the whole range of motion, especially during the fully contracted position. You can also play around with the angles of this chest exercise to emphasize the upper, mid, or lower portions of your chest as well. Similarly, if you dont have cables, the banded push-up or banded fly is a suitable alternative since the resistance applied to your chest will be lowest at the bottom position but then progressively increase as you lockout and reach the chests fully contracted position. Now, what you choose to do with these two exercises is totally up to you. I would definitely recommend plopping them somewhere into your current chest routine as you see fit. And if youre currently doing a ton of different exercises and volume for your chest yet not making any progress, then shifting more of that volume and effort to these two movements instead, while focusing on performing them with proper form and progressing them overtime, will do wonders for your chest development. When it comes to how to build a bigger chest, often times, more is not better. For a step-by-step program that uses science to show you exactly how to train AND how to fuel your body week after week so that you can build muscle and lean down as efficiently as possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: TIMESTAMPS: 0: 00 - Overview 0: 29 - Exercise 1 1: 03 - Exercise 1 Reasoning 3: 23 - Exercise 2 3: 37 - Exercise 2 Reasoning 4: 51 - Exercise 2 Alternative 5: 15 - Application
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Kay
My left pectoral is a bit thicker than my right. Perhaps it's because I always use or work with my left arm/hand than with my right. When I was a child I started do things with my left hand. I also notice my left arm has more endurance but my right arm is stronger. How can I fix this unbalanced thickness?
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Karthick
Hi Jeremy Either
You are the rocking YouTuber in fitness.
So clear with the animation of the exercise.
Kindly make video for your Beginner shred with resistance band
It will highly effective when we cant hit the gym for few months.
Thanks a lot for your support.
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School
Jeremy, allow me to start off by saying, another great video, well done. I've been following your videos and instructions and have seen great results, thank you for your time and expertise.
For banded push ups, what brand of bands would you recommend?
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Conrad
I feel like this guy doesn't look like he knows what he's talking about but I've watched around a dozen of his videos over the past year and the information has been solid overall. Keep up the quality content dude
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Supernova
Wont your back play into this to? If your lower back is not on the bench, but curved, wont that affect the angle? Not to criticise your video, which is great. :)
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Alex
Yo would a pec fly machine be the same as cable flies or would it be better to use the cables? I feel like its the same ROM but I just dont know if its diff or not.
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Jeremy
What's your favourite chest exercise? Comment below! Let me know what other muscle groups you'd like me to dive into as well in a similar fashion as I did here!
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David
Literally had to ignore about ten videos from other fake natties before getting to the gold. Depressing there are so many frauds peddling nonsense on YT
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Pavel
The truth is that its all about your genetics. Arnold could have done only bench press and he would have had a better chest than majority of people.
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