How To Build An Aesthetic Chest (No Bullsh*t Guide)
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- เผยแพร่เมื่อ 6 ต.ค. 2024
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I swear, every fitness youtuber starts out with saying the other fitness youtubers are all wrong.
Lol that's kinda true
Consistency is the key. 99% folks out there give up after few months, and they get motivated after few months break, come back and the cycle continues
me
It's better to do 10 minutes a day everyday than an hour every other day. The former will motivate you to keep at it everyday (bc it's only 10 min).... the latter you'll get fed up eventually of the 1 hour commitment and quit.
Consistency is definitely the key.
this is truly the best "No BS" guide I've watched, you explain all of this perfectly -- thank you
Yeah this guy is great!
He didn’t give a single exercise for chest, though he talked some shit about most popular chest exercises and started eating. wtf
@@manojreddy123did you hear the inclin epresses dumb ahhh boi
@@manojreddy123
warmup. Row machine 10 minutes
3 minutes overhand, two minutes overhand x2
Assisted pull up machine 3x12-15. make sure your extending as far down as you can safely.
Machine bench presses 3x10 again don't ego lift start light and make sure your form is true espically on the way down/Negative.
@@manojreddy123so your ears were blocked when he said incline bench and decline pushups?
1. feet elevated pushups 2:30
2. fly ex. don't do it's Instagram bs 2:45
3. harder variation > more reps. do 5-15 reps
4. improve shoulders through handstand pushups. be conscious of your posture
5. being lean is required for aesthetics
Imo concentrating on bodyweight exercises is key... you are the gym.
@@Peremptor bodyweight or gym at home is the best
@@Lemonzify The best exercise is the one you can do consistently.
Ok.
Noice
Im an old got, previously morbidly obese for most of my life, but saw the light about 7 years ago. Now focusing on exactly what your videos teach. Just want you to know I truly appreciate what your putting and and more important, how you are messaging - your demeanor, and content is great - thank you.
Good vid! I’m 48, tryin to get huge and being the 6 pack out before I croak!
Feelin the chest during DB and BB bench has always been in issue. I’m up to a 70lb DB press though, slow and steady press, happy about that.
i want to be like you when i grow up
I've also had that issue. What helped me a lot was to think about the movement less in terms of pushing the weight up but rather pushing my arms together (which also moves the weight up) and also making sure to pinch my shoulder blades together on the bench. I feel my chest every time now, I hope this helps :)
i'm wondering what's your goal at this age man, are you working it out just for yourself or you want girls?
My goal, I’m married 12 years, no interest in girls. I want to exceed my limits. I want my 6 and 8 yo to see me and do as I do.
For God so loved the world that he gave his only son that who so ever believes in him will not die but have eternal life-John 3:16
Today can your day of salvation ❤❤❤
That’s true, I was working out my chest too much, loving the transformation in my chest, but I was only doing back once a week, and I started to develop a hunch back.. my back was rounded and I was slumped over. I started working my back more and less chest, and my posture improved, I’m more upright with my chest exposed. It definitely corrected my posture
keep doing cable flies and pecdeck!!
one correction i wanna make is that the main function of the chest is shoulder adduction(pulling your arm in)
when you do pushing movements you are pulling your elbows inwards, doing flies makes it more difficult because the weight is at the end of the arm so there's more torque
even if it feels like you are lifting less weight the main thing that will grow your chest is *intensity* not weight
Exactly
Exactly. Torque must be accounted for. If you put light weight at the end of a long lever, it's the equivalent of HEAVY weight.
Not only that but flies have the distinct advantage of making you exert the maximum amount of force when the target muscle is in it's most lengthened position, which is exactly what you want for hypertrophy. And strength in the lengthened position is what makes you a ROM king.
@@justinwescott8125 You're wrong, adduction means pulling your arm(s) or leg(s) in TOWARDS the midline of your body. Also, why use a technical name like adduction? First off; it's completely unnecessary, so why do it? To prove you're smart and that you know things. If that's the case, it's interesting that you didn't correct your grammar. I've actually always thought quite the opposite, the only thing it proves is that you don't know how to talk to a fitness clientele.
This is true, once I incorporated flys, my chest is always burning.
Ok.
half of the actual video is "I don't know how muscles work" and the other is "train all muscle groups". He did give some good advice but most for general muscle building is trash
General is the best especially for the average person
Thank you top commenter
“The main function of the chest is to push” then follow up with him pushing a van with his legs and shoulders 😂
@@olddog2706 I didn't take that as a literal illustration of chest strength. Just a humorous, exaggerated visual aid for the word "push."
This video is pretty terrible. though I’m more a fan of his physique versus what’s popular today.
Is Jim Jeffery's cousin lmao
Ikr
Lol
Then Achillies would be adonis cousin lol
@@s0ne01 What about Chad
@@instrrxx hamza has chads too, theyre degenerates but highly successful and muscular in his videos
This channel is gold. So much good info here.
Been two months since I first watched this vid, thanks for the tips! Been training with my own body weight and I can already see improvements!!!
I'm gonna do this for two months to see what happens. What is your routine?
How did it go@@KeiGGR
hitting lower chest is just as important as hitting the other fibers of the chest, as training the lower chest gives that rounded look
Did this table push up exercises for lower chest
60 per day for 4 days and my chest is getting that look I’ve been wanting for years
Lower chest is an important part in that aesthetics
But then again I am already lean and toned a bit so this might just be a me thing
DB flys are terrible in general but I will always be a strong proponent for cable and machine flys as they are better for shoulder health.
I actually have gotten more out of Machine fly's when I truly learned how to use them after about 6 months, and that's when I paid more attention to the stretched position and not only the squeeze. I have seen more improvement on area where my upper chest meets my shoulders and it's definitely a must imo.
yeah this guy is full of bs he really just worked harder and tought the problem were flies and cables
yep, this guys advice is quite terrible on that part
I believe that cable flies are a great exercise for pecs but they should be done as a isolation movement not in place of a compound movement(dips,OHP,incline press)
Hey dude definitely appreciate the kitchen/vlog content. Would like to learn more Korean-ish high protein meals (with kimchi as an option because my digestive system is sensitive to it lol) so upcoming cooking content would be badass. I think you have a great perspective and personal wisdom about aesthetics and minimal training that a lot of us are going to benefit from in the coming years!
Completely disagree about the cable flies and pec dec statements you made
Same.
Why so? Would’ve been nice if you put up an explanation instead of leaving us in the dark. 😅
@@laypyuexactly 👍🏻
You get more striations by doing cables because its giving constant resistance across the chest for the entire movement
Ok.
I bake my chicken in the oven most of the time with a little seasoning. Baking in the oven can REALLY dry out chicken but to keep it moist enough I throw in some pineapple pieces about halfway through cooking and the juices really help to keep the chicken from getting dry. Loving the videos
Lower the cooking temp and increase time in the oven.
Butterfly chicken breast Grill it High heat 5 min total. Never dry always juicy .
Use a Meat Pounder and make the Chicken the same thickness for the entire brest. Secondly, after the chicken has finished cooking let it rest for 10 minutes before cutting into it and don't overcook. You want your internal temp to be at least 165-170 degrees
Where doeschicken came in here😂
Air fry it ;)
The second part (in the kitchen) made my day. I feel like sitting with you in that kitchen and having a conversation with a friend. By tomorrow I’ll eat while watching it again!
Hi! Thank you for all these tips and info, I wish we had this kind of information 10 years ago when I started going to the gym. 11 years later I'm still skinny fat, but I still have faith that I can achieve a body like yours someday. I started going to the gym after 1-year break (for health issues) 2 months ago, so your videos are motivating me to make progress and finally make my dream come true to have an aesthetic body! Would love to see a video about how to organize a workout routine for an upper body/lower body kind of training mode, 4 times a week. :D Greetings from Costa Rica!
not to hate but 11 years and still skinny fat..man you should've realised you had an issue after the first 6 months. 5x5 programs might be for you.
not to be rude but even with the worst genetics you can still get ripped in 10 years if done correctly
Advice on working around injuries would be greatly appreciated, right now I’m dealing with a knee injury and it’s super frustrating. I only do body weight movements and there’s still lots of upper body exercises to do while I heal but I really miss running and squats.
Try knees over toes workouts it’s on YT
great video all round, last part was good too. most fitness youtubers focus on the workouts nice to see there's a real person struggling with bad food days too
Thank you Wanhee, for this video. This is first of your videos that I watched and I love it. I would love to see you do more videos like this in detail for 40+ older guys. I was planning to to join a Gym, but now I think I will start things at home with my body weight for couple of months and see. Thank You again. Appreciate it.
Hows it going for you? Good time for an update. :D
Man I love your videos, really giving us the truth. Would love to see a guide on legs
I'm addicted to your videos bro fr !! Thank you so much for sharing knowledge in a simple and functional way ! Cheers
Light weight is compensated with use of leverage with flyes but I agree, it puts a lot of stress on your joints.
the body weight training is so true i never really did push up and would go straight to bench press or pec dec fly but when i started doing pushups its a whole different game my chest was finally strecthed getting into shape best advice
hi wanhee was just wondering what watch you are wearing in this video! :)
I'm really grateful fur the effort you put in these videos Wanhee, thank you so much!
for*
Would love to see you make a follow along workouts. How you really execute your workouts would definitely guide me.
"life is unpredictable" is the best part of life.
Watching this from India. Perfectly explained. Thanks.
You can just use heavier weight for cable flies/dumbbell flies for lower reps. Also the primary function of the chest is "horizontal adduction"(pulling your arms towards the midline of the body out in front of you). The upper fibers(upper chest) assist in shoulder flexion(raising your arm in front of you in a front raise) which is why incline bench press hits it better.
Ninja Assassin definitely wasn't a terrible movie, this movie is part of my childhood. I loved it and I loved Rain. 💖💖💖
It's terrible
Nah, it wasn't. It was memorable.@@titosteinsgaming9340
Could you please make a video that explains how to recover from shoulder impingement and demonstrate the correct way to perform exercises that activate the shoulders?
Have you looked into steel clubs? Check out Mark Wildman
I really love you brother. You are my inspiration. Please bring more of such videos for every area. And also what particular exercises we should do to get ourselves like you.
I hope your day goes good
god fuckin damnit wanhee took the hamza-editing pill
just when i thought i was free of it
Same thing I thought! If it works it works I guess.
@@tempestandacomputer6951 it rakes in the views but man am i tired of this style of educating people, its so disingenuous and unhealthy in my personal opinion. hopefully people dont get sucked into that rabbit hole
@@rezz__emiya5948 please elaborate on this? I’m new to this channel and I am not familiar with this editing style
@@mattali4163 alright, to sum it up as concisely as possible, this incredibly large wave of male self improvement in terms of the body and such was somewhat started/spearheaded by a youtuber named Hamza. over time, he developed a very specific brand and styling to both the construction of his videos and the style they were made in. the skit at the beginning of the video in particular is directly ripped from a bit on his channel referring to "jeffery vs adonis".
now, the problem with this in my eyes is that Hamza's channel is has partially become a hotbed for red-pill thinking, which isn't a healthy or intelligent way of looking at the world. so much of men's health has devolved into this vapid pursuit of nothing, and you can attribute it very heavily to this rhetoric and style of editing. my main hope is that wanhee doesn't go down this way of thinking, because it is overall destructive.
hope this helps, stay healthy my friend.
About the flies you basically add another form of force, the moment, the weight multiplied by the distance from the joint ( what actually makes the shoulder flies harder)
The pectoralis major, the big boss muscle of your chest, is just one muscle. It doesn't have separate sections that you can target individually. It's not like you can zoom in on your upper or lower chest like you're cropping a photo. Nope, it contracts as a whole unit when you work it out. So, the idea of hitting specific parts of your chest with different exercises is kind of a stretch.
Thank you! I really enjoying your wise talks while you are eating. It's a bit of everything,
Would love to see a video on High Intensity Training through your lens of "minimalist training"
I love how chill you are in your videos and that you poke a bit of fun at the meat-head gym bros. 👍
another banger as always! gonna add some of these to my workouts starting this week, thanks for the video :D
ALSO REMEMBER
Your chest won’t look like everyone else’s due to genetics
for posture i recommend training lower traps and rhomboids and add external rotation exercise at the end
Great video! I think it's important to note one contradictory statement: Focusing too much on the upper chest. Although you recommend that, it is the primary reason guys end up with a droopy chest because of an undeveloped lower chest, which you can fix by doing chest-focused dips, as you suggested as well.
Droopy chest comes from high percentage of body fat and water retention.
I've found push-ups in various forms have been the most effective and as you mentioned; feet elevated for the upper chest
core is also very important for posture !
Love the background music while you're eating ❤
flys are good for activation of the chest, should do them before your main lifts; i.e. incline dumbbell/barbell press
they're also good for burnout as it engages your whole chest (if you do them properly)
Top guy 👍💪 came to build my chest left wanting a Korean friend for food recipes and wisdom 👏
Cable flies deal such light weight.
Bro literally just mentioned 5 sec before to do progressive overload 💀, as a 5,5 person, cable flies works better for me than bench press.
Pushups did the trick for me. Slow, good form, consistent.
Bro this video is amazing I immediately subscribed 🙌🏻
It has taken me over a year to just to be able to do normal pushups.. xD I want to be able to hit the upper chest more but i feel like i've had get the fundamental movement down first. It has been so hard to just be able to lift myself with my chest instead of putting all the load elsewhere without even noticing it and i've continously realized how i need to re-adjust my technique to actually put my chest to work properly. Even tho im clearly making progress it's just such a slow process for me and sometimes it feels like im on a hamsterwheel lol..
Just gotta keep grinding. Progress might be slow but you are making progress. Stay positive and consistent and you’ll achieve your goals
@@duhrellrl Thanks for the encouragement! And yeah im very much of the mindset to be consistent above all else. The plan is to keep doing this for the rest of my life so i have plenty of time hopefully lol :D
Slow progress is still progress.
Also, your ligaments and joints must have gotten a lot stronger as well, so you are in even better shape for more advanced workout routines compared to rushing.
brooo that intro was so hype, ur editing is getting better.
In my fitness journey I’ve overcome binge eating to very restrictive habits but the one thing I still very much struggle with is how to mentally cope with going off diet of having the occasional spill over when drinking / eating for social purposes. I have this stress even tho I never have any issues getting back on track and following my diet again after tbe event. It’s lead me to skip out on some social events altogether at times (which I know isn’t living a balanced life). Thanks for providing some commentary on this. It’s difficult to navigate.
Completely disagree with the flirs statement. I have a fantastic chrst that im happy with and got it relatively quickly using fly variations
That was one of my oldest memories of a movie and I loved that movie ninja assassin so much!
2:13 COULDN'T BE MORE TRUE! I literally LOL!
Rain actually even looks more awesome now than before. And he cooks so well! I loved watching the series he was in with the comedian and they went around korea on different motorcycles.
Great content... thanks for the tips man!
I would like to disagree with your opinion on the cable. It’s actually a good way to grow your chest to be more defined because from my experience, it worked like a charm. And you can target all parts of the chest with cables. But in the end aesthetics are subjective so my view may be different than yours
Ninja Assassin is a fucking awesome movie! You take that back!
Wouldn't focusing on the upper chest result in a droopy chest since the lower chest wouldn't be worked/developed as much?
At the end of the day, focus incline movements and stay consistent. Hit chest once or twice a week. The rest is completely up to genetics
Could you make a video on how to achieve this solely through calisthenics, like how many sets of incline push ups with how much weight added, same thing for the back and shoulders and does training boxing affect what you said or did you just give an example of having your chest closed because of the guard
I do fly to prepare for when I need to close that gate/door fast enough during a zombie apocalypse...but other than that, thanks for the advice.
0:57 this used to be one of my favorite movies. Put some respect on that movie.
Your italian spread here and there make me laugh a lot cause I'm always caught off guard haha
The actual reason you can lift much more weight on a pushing exercise is both because your triceps and front delts help you. Also, leverage. Yes you're using less weight but your muscle can't tell, the effective weight (Force aka Tension) is still high because it's so far from the joint.
Eating while watching makes it so much better
Archer pushups are bloody wonderful
Always love the mukbang with healthy food consciousness
I'm going for the powerlifter look but I definitely did not even think of doing inclines more.
dumbell fly stretch is amazing. idk what u on about
🎯 Key Takeaways for quick navigation:
00:00 💪 Building an Aesthetic Chest: Introduction
01:36 🏋️♂️ Focus on the Upper Chest
02:46 🚫 Avoid Inefficient Exercises
04:11 🏃 Don't Neglect Body Weight Training
06:03 💪 Strengthening Shoulders for Proportion
07:42 📏 Achieve a Lean Physique
10:10 🍲 Healthy Eating Strategies
15:31 🍽️ Eating Mindfully
Made with HARPA AI
Doing a 100 pushups every day is very effective if you want to develop overuse injuries and inflame your joints
Thanks for the advice, worked for me
Brev just got lean and made a video about how to build an aesthetic chest. There's no way to build a picture perfect chest. Everybody has slightly different chest muscles and your body fat percentage is the biggest thing that affects your body's aesthetics. If you get small af like this guy and shredded, it's obvious that your chest starts looking better just like every other muscle group in your body. Just get shredded if you want to look like this.
I really learned some things from you. I won’t insult you or myself by not implementing this immediately. I will subscribe. You managed to make me hungry. I eat Kimchi almost daily. I like your lifestyle.
We need a “day in the life” video! Also we need an “everything I eat in a day” video!
Really nice video and a lot of effort were put in. Thanks for the delivery of knowledge.
DB fly and cable fly are the best chest exercises to give you that round chest. Don't sleep
That's my problem I eat super fast like Goku in DBZ. I need to slow it way down, thanks for the advise at the end .
thanks bro!!
whit love from Mexico♥
Thank you for this🔥😤
Bro is Hamza 2.0 and im all for it
i have been doing pushups and calisthenics for 2 years without going to the gym but when i first gone to the gym and took my shirt off litterally every single person there who were coming to the for years where asking me about my chest and shoulder routine i mean litterally bro just pushhh it !!
bro, really like your videos, and thank you you are a part of my transformation, but the eating part was a patience test, listen to you chewing lol
Bro thank you for helping me, currently I have the same problem you used to have, sure I was getting stronger from the gym but my chest was becoming droopy and without a shirt I looked worse than before, I listened to your advice and now I am already looking a little bit better
Great and helpful video, but I was just wondering what kind of cutlery that is. It look so ecstatic and nice. I'm wondering where you got if from?
Flies and cables are actually the better way, you are just doing them wrong, scientific data doesnt lie
Hi Wanhee,
Thanks for the great content! I appreciate the effort you put into your videos! I‘d love to see a video about minimalist mobility training. Is there anything you do to stay flexible or do you simple use your full range of motion in your strength regiment?
Thanks! Exercise guides! And programs:)
a bigger back gives you a bigger chest has always been my motto
do you know much about muscle gain with older guys? I've never really had the genetics, even when I was young, to get muscles. but now that I'm older, I'm actually trying more than ever before.
The mukbang is a good addon to the video 😂❤
I disagree. Cable and DB flys are actually great chest exercises. My chest improved a lot after incorporating flys to my routine.
Great vid bro! No BS . Thanks!
Never neglect bodyweight training, AKA calisthenics. It can train the chest yes, but push ups and weighted push ups aren't gonna grow your chest significantly compared to bench press. In my experience, bench press has been easier to progressively overload than weighted push ups.
That's because bench press significantly isolates the pecs more and is less cardiovascularly fatiguing compared to push ups
Calisthenics is more endurance demanding because its always gonna involve the entire body which will exhaust you faster than doing an isolated exercise with weights