The ONLY 2 Exercises That Grew My Stubborn Chest
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- เผยแพร่เมื่อ 21 ม.ค. 2025
- Does your chest refuse to grow no matter how many exercises you try? I’ve been there. But over the last year, that changed. My chest has grown faster than ever. I’ve even got new stretch marks from the growth. And all it took was focusing on 2 key chest exercises (hitting the upper chest, mid chest, and lower chest) that actually fit my genetic structure. Do these best chest exercises, and I guarantee you’ll start experiencing the same chest growth I did in no time. So, what was my chest workout? Well, it didn’t include the bench press, and here’s why…
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Part of this has to do with the fact that the barbell locks your arms into a fixed position. So no matter what I tried with my form, I could never really get my chest to properly activate based on how my bones are structured. What did I do instead? First, I switched from a barbell to dumbbells. This gave me the freedom to adjust my pressing angles, which allowed me to better activate my chest. Second, I changed the bench angle to an incline for significantly more upper chest development without sacrificing mid chest growth.
But “incline” doesn’t mean the same thing for everyone. If you have a steep sternum angle, a flat bench acts more like a decline press because your chest fibers are angled downwards. In this case, you’d have to use a relatively high incline of about 30 to 45 degrees. But if you’ve got a flat sternum angle, like me, it only takes a slight incline to unlock the upper chest. So for my body type, setting the incline just one or two notches up was the sweet spot to maximizing my chest activation.
But there was one more key factor I was neglecting. The bottom stretch. So as much as it hurt my ego, I decided to let go of the big 95s and grab the smaller 65s instead, and they did way more for my chest than ego-lifting those 95s ever did. But, to continue forcing chest growth, once I nailed down my form and could really feel my chest working, I slowly started progressing the weight again.
Now, since the first of the best chest exercises focused primarily on my upper chest, I now needed a second exercise to really target the mid and lower chest, especially the outer portion. For years, I relied on the pec deck machine. But while it’s great for isolating the chest, it’s hardest at the end of the movement, during the squeeze. But the latest research suggests that exercises challenging your muscles in the stretched position tend to deliver more growth, especially in the distal parts of the muscle, which in this case would be the outer chest.
So, instead of the pec deck, I created my own seated cable fly. If you execute it properly, it not only challenges your chest in that deep stretch but it also maintains tension throughout the full range of motion, even at the end during the squeeze. But remember, just swapping the exercise isn’t enough. There’s three key tweaks I made to get the most growth out of it.
First, I placed a half foam roller behind my back. This helps open up the chest to unlock that deeper stretch we’ve been talking about. Second, I adjusted the cable setup. I set the cables at shoulder height and scoot my butt forward on the bench. This aligned the tension directly with my mid and lower chest. Lastly, I had to stop my shoulders from taking over. I imagined a string attached to my sternum, pulling my chest up during the entire movement as I simply focused on squeezing my biceps into the sides of my chest. Then once the reps got tough, as soon as I felt my shoulders creeping forward, I knew my chest hit failure and I was just cheating my way to more reps, so I’d end it there.
What if your gym’s packed and the pec deck is the only chest fly available? No problem. Here’s how to make it more effective: first, do as many full reps as you can to focus on the squeeze. But after you hit failure, shift your attention to the stretch by cranking out as many half-reps as possible in that stretched position.
Some of you might be wondering-can you really build your entire chest with just these 2 chest exercises? Well, I’ve recently decided to push my chest training to the next level by experimenting with a much higher volume approach based on some new research. My goal is to turn my chest into a strong point by next year, and I’m tracking every step to find what works best. I’ll be sharing these updates on my channel, so if you want to stay ahead with the latest strategies, keep an eye out. But the short answer is yes. If you’re executing these 2 exercises with the right form but also doing enough volume and properly progressing them, you can see incredible chest growth.
You can download the free 6-week chest workout plan here: builtwithscience.com/6-week-chest-workout . Also, see below for all the studies referenced in the video 🤓. Cheers!
STUDIES:
CORRELATION BETWEEN BENCH PRESS STRENGTH AND CHEST GROWTH
pubmed.ncbi.nlm.nih.gov/23053130/
pubmed.ncbi.nlm.nih.gov/20618358/
pubmed.ncbi.nlm.nih.gov/24265879/
EFFECT OF PRESSING ANGLE ON CHEST GROWTH
pubmed.ncbi.nlm.nih.gov/32922646/
HALF REPS IN THE DEEP STRETCH POSITION AND GROWTH
pubmed.ncbi.nlm.nih.gov/33977835/
pubmed.ncbi.nlm.nih.gov/34616309/
pubmed.ncbi.nlm.nih.gov/37015016/
pubmed.ncbi.nlm.nih.gov/33977835/
Nice job on the video. Just fyi, some of the exercises in the pdf don't link to the correct youtube exercise demos
Bro , I thought you were a science guy, but why are you talking as if the Philippines were a genetic race (3:25)?
That’s so unscientific, man.
This link leads to an enforced questionnaire, (meaning you can't for forward without answering all the questions) not a free workout for my chest. So I took the enforced questionnaire, which often didn't reflect my life and needs, and it doesn't offer an option to skip past joining Built by Science fee based programs and get the FREE 6 week chest workout. Very car salesman, bait and switch, shame on you.
@@michaels5705 I got the chest workout through my email. I don't know how I can send it to you
@@michaels5705 I think you clicked the wrong link. The PDF is here: builtwithscience.com/6-week-chest-workout
The 2 exercises Jeremy recommends:-
1:10 - Inclined Dumbell Bench Press
5:58 - Seated Cable raises
What a king
Thx bro im skipping the video then! 👍🤣
They're not cable raises. They're cable flys.
you are a god
Thanks
Workout adjusted to genetics. This is next level sir.
Nothing groundbreaking here
Maybe I'm dumb but I've never heard about a chest slant until watching this.
@@kamonmeadows8146We got a genius over here
@@davidtaylor4929same here
@@kamonmeadows8146 Since it is not, can you guide me to the ones that you have watched before? I am in dire need of customized to genetics type of exercises since a lot of normal postures/weight don't work for me:(
This is probably one of the best videos explaining chest angles ever. I've never had good results on flat bench. Thanks very much.
I was doing both incline bench press (first, to use maximum energy) and then flat bench press.
After seeing this video, I may change flat bench press for flat bench flies.
@@theodorosangelopoulos5705 i dont see why u would need maximum energy for the incline as incline bench is supposed to be the hypertrophic exercise and flat the strength one.
I accidentally discovered the bottom stretch half rise dumbells, I noticed that when I fully extend my arms, my chest is no longer activated. This is a solid advice for anyone.
Yeah, me too, making an effort to keep your elbows at the same vertical line helps a lot aswell, you kinda see that it doesn't make too much sense to go through the end of the movement.
But then you are taking out some tricep and front delt work since there is no lockout. It really depends on the programming, I would use this form as a tool and keep it where it fits right. There is also no evidence showing chest grows more from lengthened work. It could be no difference like the recent Jeff nippard study.
@@GameZero2 ur not wrong i think my front delts grew the most from bad form on incline but my chest grows pretty easy so im not mad
This channel is a free jackpot for gym beginners, much love Jeremy
Jay Cutler’s go to chest exercises
Dumbbell incline bench press
Cable flys (seated recommended)
Cable flys (seated recommended) - Is it just me or is this imitating a decline bench? I know most places got rid of decline but that is what it looked like too me. (The butt moving forward and the roll pad combo.)
@@VanXnaV I think in decline bench you're depending on gravity to deliver the tension, while in the cable one you maintain the tension through the whole movement. Stretching + high tension through the whole movement seems to stimulate hipertrophy more.
@@VanXnaVno
Jay cutler is just a chemical monster waiting to explode
He knows nothing...just how to inject urself weekly...
My chest grew from body weight dips. Changed from flat bench/flies to incline bench and heavy weighted dips. Gained strength but no chest hypertrophy. Stopped putting weight on dips and did high reps with bodyweight. Boom chest exploded
This is the way, I was the same. Never felt the bench but dips made my chest explode
@@BE.OFFICIAL wasn't ego lifting lol. I lift at home naked by myself
@@mensb1936 wtf 😭😭😭
@@mensb1936 show video proof or we dont believe you
@@tn15_ ur gonna have to pay a subscription to see that. Muscled hunk dips while spreading glutes
This is by far the best channel. I do also not respond to the classic chest training - its flat af, while everything else goes progressing.
I gained so hard muscles with ur training advices - for example upperarms 33 cm to 37 cm in 3 months and starting with 7 kg and 10 reps to end up 18 kg with 10 reps. But hell it was pain
Excellent, intelligent and analytical content.
And useless. Any pec exercise, if done correctly and with full range of motion, will stimulate growth.
@@bigguy7353 Your comment is factually correct however some people respond better to certain exercises just best off their own personal genetic make up. I never got results with bench press but db presses work for me its all individually based but I do agree with your point in general
This is an amazing video. I recently started developing my chest too after years of underdevelopment and shoulder pain. I started putting the incline higher, against “optimal” recommendations, and it’s been doing wonders for my chest. I tried, your phone trick, turns out I’m a steep sternum. I ALSO lightened the weight and focused on the stretch. I swear me and you went through the same things. I also started dips, now that my shoulder pain has gone. Awesome content
I have a steep sternum too and now it all makes since wish I new sooner 😅
When I switched to Dumbbell Press (for the last 3 months), I started to feel my muscles more and my chest grew noticeably. While I couldn't increase weight properly on Bench, my weight increase on Dumbell started to be more regular.
Same. I have minor scoliosis so my shoulders don't move quite the same direction which makes using a barbell near impossible. Only one peck ever got a pump. With dumbells I can just adjust the angles a bit and get good results.
I'm finding growth through barbells but that's all I have available at home. I thought it would be slow going but 3 months in and I'm seeing better results than expected. I was on the fence but I'm really diggin barbell over bench at this point.
INCLINE PUSHUPS AT THE END OF YOUR CHEST WORKOUT UNTIL FAILURE IS GOATED BRO!!!
My chest growth has been plateaued as well and was going through the same thing. Gonna try out these adjustments and hope to report back in a few months with some good news!
6:45 Please buy me dinner first Jeremy
🤣🤣 Jeremy set himself up for that one
Bruh 😂
Generally you make very nice informative videos that I love, but this one in specific is just AMAZINGLY beneficial. Thank you
This is a level of insight I haven't seen before. I'm desperate to build a bigger chest to complement my shoulders and traps, but it's been a struggle. Thank you for this awesome information, sir!
I always enjoy how informative these videos are 💪🏼
I built my chest with only 4 kg by chest fly bench press(now incline) and dips ,
It's not my dream physique but I am getting into it and this is major growth in a year for me.
5:26 the pec deck machine you showed isnt hard in the shortened position, its equally as hard in the lenghtened and shortened position because the force vector will always form a 90 degree angle with your arm, unlike with cables or dumbbells where it can be harder in the stretch or squeeze depending on how you set it up.
Great discussion. I've gotten similar gains from dropping flat bench (for the most part) and relearning incline DB pressing with as deep a ROM as possible.
My chest went from nonexistent to decent, and like you, I'm currently experimenting with higher volume chest training to try to make it a strong body part (in my case, 3x weekly).
One thing I've noticed is that all the focus on my chest through the incline dumbbell work has made flat benching more effective for my chest. I currently do a slightly narrower (than standard) grip Larsen press once a week, and I get a good chest stimulus from it now, so much so that I'm considering doing a flat barbell press twice a week in my next training block. I think my takeaway is that an exercise might not be "bad for you" forever, it might take revisiting once you're more advanced/developed.
I hate the pec deck, personally. It hurts my shoulders and I mostly feel it in the coracobrachialis and pec tendon region and not in the muscle. Luckily, my gym has a seated chest fly machine and I will put a pad behind my back to make sure I can go all the way down.
I also really like low incline fly presses with dumbbells. I got this variation from Bald Omni Man, and he has one of the best chests in the natty fitness realm. You can really overload the eccentric and get a deep ROM, varying the angle of the dumbbells to put tension into the chest and off the shoulders, and then you can press the weight up which allows you to use much heavier dumbbells than you normally would on a dumbbell fly.
1:26 "I can never really get my chest to properly activate based on how my balls are structured".
This revelation is a breakthrough for me. Flat chest angle for me. Looking forward to putting in the work. Subscribed.
0:57 yup that's me, bench press is fantastic for hitting my triceps, almost zero pec activation though
This makes so much sense. I always avoided the high incline settings because it was uncomfortable on my shoulders - now I know why!
I do 9 exercises when I am sad and 3 when I am normal
Same flat chest line, similar genetic mix (Chinese/Pinoy/German/Scottish), tall/lean (6'3") and in my 60's, so every pound of muscle gained is hard work. Sort of figured this out a few years ago when barbell press seemed to stopped working. It's really great to hear your very detailed explanation of why! Thanks, and will definitely check out your 6 week chest plan.
Thanks for confirming this for me. I started doing the same thing by trial and error a few months ago and have noticed solid gains. As a plus, I don't have as many shoulder issues.
Wait, is that Brendon from Goal Guys?? 2:53
The changes in your body the last year are PHENOMENAL! CONGRATULATIONS!!! And also, congratulations, because almost everything that you give to us is science based
Thank you for the clear explanations and the workout plan, it seems like exactly what I was looking for!
This is by far the most helpful and informative Chest Exercise video on TH-cam. Thank you Jeremy.
As a older (50) yr old who started a year ago, what I noticed is targeting one muscle group once a week is only enough to not lose muscle. Twice I week I see slow gains. This seems to be the case for all muscle groups.
Yes, that's typically the case.
It's why popular splits often combine muscle groups on a day, like Push Pull Legs has:
Chest, triceps, front and lateral delts on Push days
Back, Biceps and Rear delts on Pull days
Legs on leg days lol
Then you can do different exercises on the next 3 days, so you hit each muscle group twice in a week
Although bro split(one muscle group a day, what you're doing), is a good split to start out with and get used to the exercises
@@daemoneko bro split is the worse split for anyone starting out in their first couple of years.
Bro splits can be really good. just not for beginners as they are not lifting much and do not require a lot of volume so can go all in on frequency. It also helps to perfect each movement they are doing if doing such 2 or 3 times a week as opposed to just once
@@daemoneko appreciate the reply. learning from others has been key, so has consistency. have a good one!
@@papaspaulding Bro splits are basically for people on gear. There is no way I'm doing the same muscle group back to back to back. It's just a waste of my time at the gym, and I would have to go to the gym twice a day, so I don't hit my muscle hard but only once a week.
@@YannickOkpara-d5l there's no reason you'd have to go to the gym twice a day on a bro split.
All splits work and have their pros and cons. bro splits are better suited when lifting heavy and needing more stimulus for the muscle as well as more recovery, whether natural or on gear.
There's no 'need' to do them either way if you don't like them, like i said all splits work so long as programmed well.
Jeremy thanks for the tips on chest growth. The gains are noticeable. But more than that your biceps and delts are looking incredible. Keep it up man!
Dips (weighted if possible), incline dumbbell press, push ups to finish up if needed extra volume
Fax
This right here. That will grow anybodies chest with proper calories.
I’ve heard many people say that, but my triceps dies way before my chest hits failure. How do I fix that?
@marcusrasborg6874 lean a little forward and try to lean legs a little farther back so it can be more chest focused. Also use a chair to stand on once you hit failure to have more support to squeeze out more reps and take less load of the triceps
Incline chest press machine and pec deck are all I've been doing for weeks now. Definitely feeling stronger and full. Sometimes you just have to simplify and focus on perfecting less exercises with better muscle activation.
Are you using a filter on your chest in this video? It's having a hard time keeping up whenever you move your hands in front of your body. Especially noticeable from 8:40
I've tried first one today and immediately felt my chest activatted like never before. That is fantastic exercise! I love it already! Thank you !
How to solve uneven chest😢
@@gamerhappy5470 I'm not saying you are doomed, but most people naturally have an uneven chest. I had to come to terms with it because I was embarrassed at how different my left and right were, but it's mostly genetic
Your videos are always to the point, super informative and i get your humor! Always looking forward to learning more from you! Great work!
I think the biggest mistake most people make on chest which holds them back is ego lifting, more so on chest than another other muscle group or exercise (bench press) . I think most of us have done it in the past or indeed still doing it or fall into it at times
👈 Guilty of ego lifting when i was young 😂
@@thetvbaby83 Lol yeah I think weve pretty much all been there when younger lol. Weirdly I was never interested in strength or what weight I was lifting for my first few years.
It wasnt until I was lifting a few years and gaining strength that I then started chasing one rep max's and going as heavy as possible on many lifts at the expense of decent form lol
@papaspaulding yeah man, now my shoulders and knees hurt 😂
@@thetvbaby83 Haha, I never had any issues /injuries when in my 20s ego lifting (I was just lucky)
But when I took ten years off then came back to lifting in my late 30's and muscle memory kicked in and strength came rocketing back over night I feel into the same pattern of ego lifting and in no time at all knees, hurt, shoulders, hurt and tendonitis in both elbows lol
Before I took a step back mentally and started training a bit smarter
@@papaspaulding I'm 51 with 30 yrs on the job, so most of my pain comes from work and wear 😂. I'm working out again tho. Putting my home gym back together.
LOVE this video! The more I learn the more I realize how your personalized body structure definitely influences what exercises will work better than others. Love the sternum angle test, I will find out mine tomorrow!
Flat angle right here! Thanks for the info💪
I've got a steep one. But will still try implement your suggestion and see what happens with the deep stretch. Thanks so much!
Interested in your results. Please update what happens.
10000 percent agree with the switch from barbell to dumbell press. I have made more gains in the past 8 months on my chest using dumbells that in 3 years of doing barbell. I could do 315 for 3 reps but my chest would never grow
Maybe, but maybe this is my case. Doing barbell press my whole life, but my chest doesn´t look like i destroy it every week.
Jeremy always with the science backed info, Thanks Man I needed to see these tips!🔥💪🏼
dips and incline db press are the only exercises I do for chest
Dips I have just started and they are so hard for me. I'm currently doing it with a rubber band but hopefully I can lose the band in a month or so
@@Warlock786 just try to stay consistent and you'll slowly see progress
Then you're missing out. Dips barely work the pectorals.
Dips are excellent for chest growth.
@@bigguy7353depends on form…
I love these two exercises and do them almost every week.
careful bro you might get shoved too
What does "shoved" mean?
@@npakcalJeff reference
😂
@@npakcalit’s a joke because Jeff Nippard got shoved because he uses scientific evidence
This video has opened a new angle for me. For year I've been trying to grow my chest the "common ways" like everyone else. I do every type of chest exercise possible, and I even neglected my shoulder and my tricep.
Unfortunately my chest continue to be flat while my triceps are growing bigger and bigger every year that it is ridiculous.
I will follow your program and let's see what happened. ❤❤❤
3:26 I had no idea he was Filipino
He’s half
Dang this guy just getting better and better
No matter the chest exercises I always feel my shoulders it’s annoying asf !!! Even cable flys , dumbell chest press 😢
I changed to a Swiss bar with palms facing each other in a neutral grip. Stress goes on the chest instead of shoulders. You may have to lower weight as the chest takes the brunt
Try to train delts before chest. Close your eyes and try to focus on the chest during reps, maybe even have someone touch your pecs during one or two sets. Try flexing your chest without shoulders every once in a while. It's a mind-muscle problem.
Watch joe meadows to how to feel chest mind muscle connection hope it will help you
@@seamenow5108That is accessible to few people and is highly impractical.
Warm up first. Look up rotator cuff warm ups and do a few front delt raises for 3-4 reps.
This is a great informational and instructional video. While I have watched dozens of your videos, I only now realized that you are Filipino. I am also.
dips are the chest goat
dips and decline DB presses have been blowing my tits
Weighted ring push-ups are the chest GOAT.
I never did Dips. Finally added them into my workout and my chest blows up like crazy durring the workout and I've seen noticeable gains
Fr same. Chest was underdeveloped in the first year of training and since I introduced dips and decline push ups with emphasis on bottom stretch, they have developed more in a few months than in the first year haha
@@vincentseidle954 What do you mean by dips? Bench dips?
Great explanation. I love how vulnerable it is.
Can anyone pls tell me the name of two excercises
the name of two exercises
1. sex
2. blowjob
1. Calf raises
2. Upside down calf raises.
@@ThomasP525 grows my chest every time
@@ThomasP525😁😁
Ive gotten so much value out of your videos over the years ive been subscribed to you. Jeremy, youre the best!!!!
Believe it or not.. i stopped doing pressing .. and started doing pushups, and my chest started growing
Makes 0 sense
😂😂😂
Its certainly harder to grow your chest on push ups as they're harder to progressive overload.
When you get stronger you add more reps. Tweaking this exercise like adding weights on your back is hassle too.
@@mobilelegendsmemesI use two benches for weighted pushups. One bench for my hands and another for my feet. Let the plates dangle from a weight belt between the two benches.
At what angle mate?
I always watch your videos, this not just a content, this is advocacy. We learned a lot from your videos ❤ I am here in Metro Vancouver, also a Filipino, hope I will meet you in person.
6:47 🤨 No Diddy
Ayo
Pause! @@winkywrite35.89
The 3d animations on your videos are amazing! Congratulations to everyone involved on the editing
bro please make a video on "how to thicken neck"
This is good-ole body shaping!! I love that I now know I'm a steep sternum gymbro. I used to workout
4-5 hrs trying to hit every single angle, part and side of my chest. Now I workout smarter not harder and only for an hour to an hour and a half and get better results!! Thanks Jer!!
0:36 the photo on the right is clearly more zoomed in, you're just BIGGER because of this. All I'm saying, is it would be nice if we could fine 0 signs this comparison is skewed.
Came here for the chest exercise but ended up with admiring your storytelling skills.
7:40 I don't know if it's great for your joints
That wink got me laughing too much. I must still be a child at heart. I found out that I have a deep sternum, so, I will use what I learned in your video for my chest. Thank you, Jeremy!
But ur program ain't free
Nothing is free in life.
@@africanking787 sex is if you build a big chest
How is he supposed to make a living if he can’t sell what he’s good at? A good portion of his content is free to watch btw.
Changed sternam angle, radical change, not the first time,at 63 will be last time ( cause retired and life isn't going to get in the way again) cause not going to fade this far down the trail is one goal, Great presentation, Thank You!
0:36 it was not only the chest that grew, arms, delts and waist are visibly bigger too. Can also notice a change in the face. Wonder if Jeremy joined the dark side 💉💪🏻?
This is very common, the whole "This excercise blew up my X" when it is clear from before and after that everything grew. He might not have gone to roids, but done a proper bulk instead. Hard to tell, but clearly it is not just his chest that got bigger
I smell tren...
Can you do an updated video for your upper body and lower body split days? I love your older video from 6 years ago, but you’ve since updated the best movements/exercises to activate muscle growth. Would be much appreciated. Thanks
So you basically say: train with proper form and different angles. Wow, thank you for this important, gamechanging information.
Yes, because some people just follow routine of their most liked influencer or w.e. and dont realise its not working for them, because they're not the same body type as that routine creator. There's general lifting routines for all around roundness and muscle pump, but what he's talking is specifically targeting X additionally.
@@ChoJun69proper form and different angles are the basics for every workout-plan! Better not "follow" someone, but think for yourself. It's not so much about the exercises per se, but much more about training right and consistent. Jeremy's suggestions are ok, basically exactly what I do, but not "the only exercises that work".
And everyone in the comments be like "omg that's the best advice ever thank you" 😂
Spamming dips and reaaaaally emphasizing the bottom part really did it for me. I can finally see the first bits of my pecs connecting in the middle
Steep
Best chest advice from a single video I’ve ever seen! Thank you 🙏
STRACH MARKS BECAUSE OF ANABOLICS😂
HOLY SHIT!!! This makes so much common sense. Thank you brother. The type of chest you have matters.
So much better than the over hyped cocky Jeff Cavalrier. Add weighted Dips though.
Flat sternum like you. Just tested both and it BURNS! They really activate my upper chest so much more and other exercises I’ve done in the past. Thanks a lot!
First comment bruh like it
I've been watching you for years. Never thought you had Filipino blood. Cheers 🥂.
Long story short: Steroids
If he took steroids he would've been 3x bigger than what he's now, don't spread negative energy everywhere
Don’t even try with your negativity. This man is helping millions world wide. Just listen to his advice and eat alot of protein mate👍💪
Naw I don’t think this guy is using steroids bro, 100% capable attaining this physique naturally
😂😂😂
This is perfect, as a Filopino aswell we have the same chest shape and finding someone who has the same as me, it’s much easier to follow to gain muscle. Thank you.
very grateful to you for this,started 1 month ago but was facing difficulty hitting chest more than other parts.
i tried incline but i do not get proper connection with chest...this video was needed!
The breakdown of how to properly do each of the movements is so helpful, thank you!
I went from the basics, to hyper specific science based lifting, back to basics but with more focus on intensity and ROM. I haven't flat benched in a while but it feels great to exert that much force.
Please bro make a video on glutes and hamstring fat loss exercise
The best and effective exercises
I'm really tired of being trying to find proper video for that
Your experiments are knowledgeable and logical to see
Love from India
Once again, Mike Mentzers ideal routine is a step ahead. Good tip on making a cable pec deck
Awesome advice. Def suffer from the same after hours of working out my chest with both a flat bench press and dumbbell inclined press. I have found standing cable flies and crossovers are very effective, but I'll try these little tweaks after I determine which chest cavity I was blessed with. 🙏
I just did a chest workout using your advice and can feel the pump in my chest more than normal. I was having problems with my shoulders always feeling strained and dead after doing incline press, but this helped a lot! Thank you!
Glad I’ve been watching you for years now because you’re Filipino like myself so a lot of our physical genetics aline and too no surprise I just found out I have the same chest structure as you 😂 which also explains why benching hasn’t done chest growth entirely for me. Thanks for always looking out Jeremy 😎🤙🏽
Best youtuber i learnt even from his early days.. The og
4:20 "But remember it's not the size that matters" the only words I needed
Nice work on the graphics, they really add the explanations
Jeff nip changed the game for me teaching thats its all about doing exercises that keep you under tension
I’ve never felt my chest like this before including these exercises in my workout. Thanks, Jeremy!!!
Can actually see your chest finally coming out. Glad for you :) greetings.
I never thought about putting a half foam roller on the bench for flys. That's genius, dude. I always feel like I could open up more, maybe if my bench were narrower. But this should give me all the rom I can handle. Thanks!
boosted the pec deck to 1/2 reps today - awesome stretch - I feel the DOMS coming!