How To Build Your Chest in 2018

Complete how to build your chest guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

You might be surprised by how one simple exercise can correct sagging pecs and help anyone feel proud of their and women can both benefit from chest-focused exercises. However, we can use exercise to build muscle in key areas, and any exercises that burn fat will help you tone up all if you have concerns over a sagging chest or droopy pecs, heres my solution: push-ups! Pecs need exercise just like any other muscle. Check out my video on how to do the perfect you dont have the strength to support your body off the floor, sit up on your knees instead of on your toes then slowly lower your chest to the your feet out to shoulder-width apart takes a little stress off the core muscles, and creating a wider base with your feet requires a little less balance. Youll definitely feel this one after a few reps!


how to build your chest


Eight Chest Building Exercise Ideas

If you want a bigger chest you need to get scientific with your gym time. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Bend your arms and lower your body until your chest touches the bench. This is your starting position. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Drive yourself back up to the top and repeat

The push-up is one of the most effective bodyweight exercises. It not only works your chest, but also your triceps and your deltoids. A good warm-up exercise would be plank to down dog. And dont forget to bring your hands back down or. Notice that only one arm is bending during the exercise.

I was so close to give up but I am a tenacious little monkey myself and I didnt give up on building a nice massive chest that starts from my neck. If you were using it and got no results put it aside for a while and try the other exercises. Because we have many angle variations in this workout you need to do 3 sets of 6 reps for every exercise. Remember you need to listen to your body and your stomach. All mass building exercises should be done with 3 sets of 6 reps with the heaviest weight possible. All upper inner chest exercises should be done in 3 sets within the range of 6-8 reps. All stretching exercises should be done in 3 sets of 8-12 reps.

how to build your chest

Writer and expert / Posted on Upper region of the chest is by far the hardest area of the chest to build. The Middle and Lower chest are somewhat aeasiera to develop, due to being involved in more exercises a such as a Flat Bench or a Decline You are more likely to be stronger in these exercises, due to the majority of the Chest muscle fibres being oriented in this are much less muscle fibres of the Chest inserting into the Clavicle. Performing this exercise with cables instead of Dumbbells allows for constant tension to be placed directly onto the Upper Chest constant tension cannot be achieved with Dumbbells due to the motion curve not considering recommend this exercise after you have performed heavy Barbell or Dumbbell Bench as it is less fatiguing on the Central Nervous Position bench at around 45 Lower cables in an arc motion, ensure to feel the chest Vary the position of the benchA to hit different angles of the upper Hold and contract the chest muscles when hands are my opinion, the best compound exercise for adding mass to the Upper Chest is the Incline Dumbbell Bench a slight pause at the bottom of the movement allows for the most recruitment of the Upper Chest muscle fibres. You will have to use a lighter weight in order to get the benefits of the pause, but the muscle contraction is much recommend performing this exercise during a workout with a lot of volume, and low-moderate weight, in order to get the most out of the Palms to face each other, arms positioned shoulder width wrists rotated to face ceiling (see Exhale whilst pushing dumbbells upwards keep control at all Take your time lowering Vary bench angles to hit different angles of the Incline Barbell Bench is also a great, compound mass builder for the Upper Chest. Barbells allow for smaller increments to be added, thus making progress more linear a i.e. it is more realistic to be able to increase the weight of a Barbell by 1.25kg per side that it is to increase Dumbbell weight by 2.5kg the Barbell allows for only a fixed range of motion, and less humerus adduction, including a pause at the bottom will again allow for more muscle fibre recruitment of the Upper Chest recommend performing this exercise during a workout with a lot of volume, and low-moderate weight, in order to get the most out of the exercise.Training Bench to be around 30 degrees hands positioned slider wider than Position bar straight in front of you, locking arms to secure starting The bar should be lowered slowly until it has reached upper chest and Power the bar up using your chest muscles lock arms and squeeze, getting the Hammer Strength Machine allows for complete contraction of the Upper Chest.

what’s going on nation today going to be sharing with you guys some of my best tips to help you build a nice solid massive chest naturally now I want to show you guys what I’m working with right here because I feel like my chest is one of my best features let me get the other side Lighting’s a little better over here you guys know how it is boo I feel like whether I’m coming from the side or I’m standing straight on my chest is one of the most dominant features it enters the room first you know which might sound a little weird to say but what I’m basically trying to get to is I know one of the biggest questions that you guys ask me is how to build a big chest naturally and I really want to help you get there and I want to give you the information the tools you need in order to build that big chest and you might have noticed that the title is kind of stabby you know it’s a bit on the angry side and it could be angry for a few different reasons maybe it’s more on the angry side because I’ve been watching some videos of some newer fake Natty’s on giving bullshit advice that only worked for them because they’re fake natural but it won’t work for you because over the reason I just said or maybe it’s because I just got a flat tire now I got to fix it after this video I guess we’ll never really know what the answer is but I bet you can figure it out and also before we get started two quick announcements number one I just started working with Gronk Fitness I got this new power rap they just sent me over the weekend they got it set up I’m really excited about it and for those of you guys who are paid to its fans you definitely know who the Gronk is and I’m really excited to be working with them their websites Gronk Fitness if you guys want to check it out they sell all kinds of great stuff especially if you have a home gym and the other announcement I have is yes I did get a haircut finally it’s only been eight years so they decided to change my hairstyle I’m going for more of that like high and tight and long on the top look so it has to grow out a little more but I posted my photo on Facebook in my Instagram which if you’re not following me make sure you go to Facebook and Instagram scott herman fitness i post awesome tips every single day to help you guys reach your goals make sure you follow me there but for those of you who do love some really nice comments oh thank you for those and if you do like it be sure to give this video a thumbs up but enough chitchat let’s get right into the tips and I’m gonna kind of speed through this video because I want you guys to take these tips and go to the gym and apply them you know almost immediately I don’t want to get into a long winded conversation as to why everything works the way I’m going to explain it to you because the end of the day it’s not really rocket science it’s very simple tips that’s going to help you increase the size of your chest even doing the same workouts you’re doing now so first things first we’re going to talk about what you should be doing as soon as you walk into the gym so as soon as you walk into the gym obviously you warm up your shoulders do all that stuff first thing you should be doing is at least two compound movements and that can be a bench press it can be an incline press or it can even be a reverse bench press and for those of you guys who don’t know the reverse bench press actually targets your upper chest more than the incline bench press does I did a versus series video on this and I’ll link you guys to it so you can watch it later especially if you don’t know proper form for the reverse bench press and I’m also going to start this video off by saying that when you walk in the gym and you start your first compound movement with the exception of the reverse bench press because you have to use a barbell for that you should be using dumbbells only if you guys watch a video and they’re telling you how to build a massive chest and the first thing they do is they walk over and start using a barbell when those dumbbells available that should be like the first red flag for you guys if this person has no idea what the hell they’re talking about now I’m not saying you can’t build muscle using a barbell of course you can you can utilize progressive overload and you can obviously build you know a nice chest using the barbell but this video is about how to maximize your gains okay how to maximize your gains and build a bigger chest as fast as possible and to do it as fast as possible you have to be using dumbbells and it’s for a few very simple reasons the first simple reason being the mere fact that your range of motion is much smaller when using a barbell this is my thing by now right now so no matter who you are how flexible you are when you do a barbell bench press your range of motion stops when the barbell touches your chest and then when you get to the top of the movement you might think because your elbows are fully extended that you’ve done the full range of motion but in reality is your hands are stuck in this position but full range of motion would be meeting in the middle like this so how do you get around that well the easy answer is you use dumbbells when utilizing dumbbells you can bring them all the way down pass your chest and get as deep as possible and then when you get to the top you’re not stuck here you can bring them in like this and you guys can see the instant difference between stopping here and stopping here like you can see my chest activate as soon as I go this small range of motion now imagine utilizing that small range of motion while lifting your weights what’s happening you’re getting more muscle fiber activation getting more muscle damage happening which is going to lead to you guys building a bigger chest so that probably leads me into my next point which is if you’re doing half reps you need to cut the shit and start doing things the right way half reps and I’m going to get some hate for this but I really don’t care because it needs to be said half reps were invented by steroid users to lift more weight and look cool while lifting when your steroid user and I’m not just talking the big guys I’m also talking about the physique category guys as well okay guys that are either my size or a little bigger than me when you’re on steroids you can get away with things like half reps because you’re going to build more muscle regardless it’s estas thoroughness through roof you could take steroids and not even lift and probably gain more weight than a natural lifter and a three or four week period it’s been scientifically proven so them doing half reps isn’t going to affect them but it’s going to affect you the natural lifter I want to drive this message home as hot as possible and the reason is very simple guys everyone talks about progressive overload like it’s the most amazing the only way to build muscle well the answer is yes you should be using progressive overload you should be trying to add weight whenever you can to your lifts but it’s not like you’re going to go to the gym every single week and be able to always add five pounds if that was the case everyone would be benching over 9,000 everyone would be able to just you know skyrocket their bench that will get to a point to where you can’t add more weight so what do you do was a few different things you can do but if you don’t have access to all these powerlifting tools or you know whatever or you don’t if you don’t have access even to a spotter to help you what you can do is start working with this other thing called Tut or time under tension and you should also know that you break down the most muscle tissue and any exercise that you do you’re the most muscle fiber damage in the east centric portion of the movement which is the negative so when you guys are doing half reps you’re cutting the negative in half which is where you’re going to break down the most muscle tissue it doesn’t make any sense it’s why I get so frustrated so if you guys a dumbbell pressing and you want to start utilizing a different method to build muscle I want you guys to do like a four one two time under tension and what that basically means is you’re going to stat top okay so these are my invisible dumbbells and you’re going to go one one thousand two one thousand three one thousand four one thousand then when you get to the bottom you’re gonna hold for one second like literally one one thousand as soon as you’re done go back to the top or a two second one one thousand two one thousand just like this and you do a set of six to eight repetitions like that I guarantee if you’re doing like 90 hundred pound dumbbell presses do eight reps like that with 60s or 65 and it’s going to be a whole new world of pain for you you get to learn how to utilize these utilizes other methods to manipulate your workouts to get as much out of them as possible so that’s the other side of it and a lot of people complain that you know they do half reps because it keeps tension in the muscle I mean guys like don’t fall for this stupid stuff okay if you’re at the top of your benchpress okay let’s say I’m holding my invisible dumbbells right here if you really think there’s no tangent in your chest I mean you’re out of your mind there is tension in your chest and the other part of it is if you think there’s no tension in your chest instead of just holding them up here and like chilling you know maybe listening to your music whatever you’re doing how about you flex your chest as hard as you can and you force that contraction in your chest and instead of just holding your hands up here relaxing you’re flexing your chest as hot as you can so that then as you soon as you come down those muscle fibers are always activated and they stay activated throughout the entire set so this ways obviously to make sure you’re getting as much muscle fiber breakdown as possible but I guess the other point I want to make is you will get to a point where you can’t do any more repetitions like when I’m in the gym and I try to help people which can get frustrating at times and I’m like why are you only going halfway I’m like well you know because I want to keep tension in the muscle and I say to them I go oh so what you’re basically telling me is if you were to go from the bottom to the top you would be able to keep doing that you know for an infinite amount of reps because as soon as you got to the top there’s no tension and your muscles had time to relax so why don’t you do that right now because I want to sit here and watch you and they look at me like I’m crazy obviously but the point I’m trying to drive home is there will get a ton there will be a point in time where you will not be able to do any more repetitions because you’ve completely exhausted the muscle so that tension excuse see you later get out of here will throw you’re gonna flex at it so it never comes back so that’s the first part of it the second part of this guy’s is as soon as you finish those first two compound movements I want you then to finish your routine with two or three isolation movements and it can be doing a cable machine or it can be utilizing dumbbells I like to do fly so upright flies middle fly’s down white flies or you can even go over and try to isolate your chest that’s one of my favorite things to do by doing dips if for those you guys don’t know the difference between doing a dip for triceps and it dips for chest I’ll post a link to one of my videos explain differences and even with that exercise guys you need to make sure you’re going all the way down and all the way up and focusing on squeezing your chest okay every single repetition and when you guys are doing the dumbbells I mean dumbbell flyes or cable fly’s you have to make sure that you’re going if you’re doing dumbbells for example so let’s pretend I’m doing a flat bench dumbbell fly okay you have to make sure that you’re coming all the way down I keep a slight bend in my elbow all the way down and feel that stretch through your muscle another important tip for you guys is you actually will get more muscle damage by doing movements that work the muscle in a stretched position and flies are perfect for that you come down your chest is stretched and then when you come up you contract it as hard as you can you’ll see people on coming down and doing this bullshit and they’re stopping halfway okay let me show you guys the difference so stopping halfway is here which is what they do versus all the way down and all the way up you can see the right chesticles is way more contracted than the left one what does that mean more work more muscle fiber damage more break down more regrowth boom it’s that easy and another thing the last thing I want to share with you guys and this is you know I watched I’ve watched a few different routines on from other people you know they tell you that they’re going to show you how to build a big chest or whatever then they don’t even tell you how many sets how many reps and what the rest periods are you know I think that if you’re going to be on and teaching people stuff you should be you know have the sense to do some nice editing and spend the time to actually give people all the information so the videos over they can go to the gym and try these different things and so that’s we’re going to do for you guys right now when you go to the gym you want to do a total of 15 to 20 working sets now what that means is it doesn’t matter how you divide the sets up between how many exercises I want to make sure you’re at least doing 15 to 20 so that could mean you doing you know 4 sets on a flat bench 4 sets on an incline bench and what is that that’s eight total sets so if you’re doing 15 that means you have seven sets of left so if you’re doing 20 it means you have twelve sets left so let’s say you’re doing 20 and now you have 12 working sets left so what can you do you can divide that up between three exercises so let’s say up to low to high fly and then we’ll fly and a downright fly and do four sets each like it’s that’s what it means whenever I say total working sets it’s the amount of total sets that you’re doing through the entire workout so I know it’s a lot information to this video and I know I’ve probably dispelled a few different things or made a few you guys angry more than welcome to comment down in the comment section below so I can handle your questions but for those of you guys who are looking to actually build mass or even increase your strength I got two programs on my website there’s a push pull legs program which is going to help you guys build a phenomenal amount of strength and muscle then there’s also a 5 day bodybuilding split program which will help you build probably more muscle because it focuses more on muscle building and then by the time you’re done you’ll be able to get nice and diced up and shredded and with January coming soon you know what there’s kind of coming some people are getting lazy January is coming soon I’m sure you guys are starting to look for some new programs these ones won’t let you down they come complete with a full 12 week calendar so you know what you’re doing on which day every single exercise has its own video has photos to go with it has a write up a PDF download Excel spreadsheet you can print and bring to the gym and for those of you who are Android users i.Phones coming soon but you can even download my app and follow along right on your phone so lots of great information hope you guys enjoyed this video be sure to hit that like and subscribe button and as always more good stuff coming soon see you guys Oh. .


Bigger chest in 90 days here – to this channel here – tried everything to grow a big, ripped muscular chest but nothing seems to be working. In this video, Im going to show you how to fix a chest that doesnt seem to respond to your training and wont grow no matter what you do to it.


life isn’t always fair I didn’t choose to be critically nearly fatally injured losing 50 pounds of heart muscle and living with chronic pain isn’t fair but fair is just another four letter word that starts with F your life your body is what you make of it I’m James Craig what’s your Excuse what I’m going to show you today is a basic chest workout that I go through attacking it from all angles and all rep ranges so today we’re going to do five exercises we’re going to start with flat bench we’re gonna move to incline dumbbell press then we’re going to go back to the flat bench and do dumbbell flyes from there we’re going to go to dips and finally we’re going to finish off with push ups to really burn out the muscle now between sets I like to take as little rest as possible I like high intensity so I’m only taking about 15 to 20 seconds rest between my sets like I said get in get out first exercise I like to do flat barbell bench with a wide grip to me this is the ultimate muscle builder what you want to do here is three sets in total first set is going to be 20 reps for an active warm up set you’re going to drop down to 15 reps add on the weight and then for your third and final set you’re going to drop down to 10 reps and that’s more weight on here now remember you’re not just counting reps here you got to push yourself and really fatigue the muscle so next exercise incline dumbbell presses what you want to do here is two sets in total first set is going to be anywhere from 10 to 12 reps second set same exact weight but I want you to go all the way to failure with this set what I like about this exercise is you’re doing a different angle with the incline you’re emphasizing more of your upper chest next we’re jumping into flat bench dumbbell flyes now with these what you want to really do is emphasize going really deep on these so get that stretch really feel that at the bottom of it squeeze it all the way to the top don’t worry about clanking the weights together that doesn’t matter at that point gravity’s not working against you anymore so go ahead and bring it all the way up until you feel to resist and stop and then drop it back down keep these slow keep them controlled I like to do two sets here so what you want to do is on your first set go about 10 to 12 reps keep the exact same weight on your second set and go all the way to failure again after dumbbell flyes I like to jump over to bar dibs now bar dips are forgotten exercise for chess what you want to do here to differentiate this is instead of focusing on the upper range of the motion we’re going to focus on the lower range go with a wide grip as wide as you can you need to go as low as you can but you’re only going to go halfway back up I don’t add any weight on here I just concentrate on form kick my feet back lean forward as much as I can we’re gonna do three sets of these go all the way to failure with every set really burn the muscle out as much as you can final exercise here is good old fashioned push ups now you’ll notice that I do these with my knuckles that’s only because I can’t really bend my wrists due to injuries you can do them however you want the trick here 100 reps total in as few sets as possible so do as many as you can in your first set rest for just a second and then crank out as many more as you can the goal here really burn the muscle out this is what’s going to give you that tough blood flow in that extra pump that wraps up our complete chest training workout now remember this is about quality reps this isn’t about slinging weight so you don’t have to worry about coming in here and trying to lift as heavy as you can this isn’t about your ego is about building your physique for this workout breakdown see the page below if you have any more questions for me you can find me on body space or on Facebook at James greige fitness for more content like this come back to bodybuilding.com. .


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