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/
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.
@@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:(
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.
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.
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.
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
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
You were ego lifting, which was leading you to bad form, that's why your triceps were taking over for the chest and your chest was not growing. I bet you got a lot of triceps growth during that time. The moment you put ego a side and you dropped the weight you allowed your body to maintain proper form and focus the chest properly. Good on you for realizing and making the change.
@@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
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.
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!
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.
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.
@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
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.
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
@@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.
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.
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!
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.
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
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
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
@@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
@@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
This is really high quality advise, great job Jeremy. Getting more personalized advise which is good and some crazy radically off theory is really seldom. Thank you!
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.
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!
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.
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.
hi, I have a question. Should I have two workout plans and do rotate with them ( first week I do plan A second I do plan B and then again plan A) or stick to one workout plan? sorry for my english and asking a question out topic of this video. have a nice day
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
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
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.
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.
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".
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
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. 🙏
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!!
Great info, I've definitely get more chest activation on a slight incline. I honestly used to write u off as a smaller guy but actually I can tell you have been making some great muscle gains in the past couple of years. Keep it up , bro!!
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.
Thank you for all of your research and education. I appreciate it. Half-Pinoy too and I feel your pain on chest development. I will implement these two exercises in my routine.
Since the video came out i implemented your tips. And holy moly. It works, hadnt such pump and soreness for a long time. I like to add deficit push ups at the end till failure. Awesome video Jeremy
Legend thanks for this. I have started using these 2 techniques as well for a while now and could feel my mind muscle connection a lot more . Also, my chest did grow a lot more than the last 6 years.
Thank you for this video. Only have been lifting for 2 years but last 2 months I’ve dropped the weight and focused on form (because of your videos). Last couple weeks I’ve been trying to get back to the weight I was lifting and ignoring it. This video was a great reminder to focus on form and be patient!!
26 วันที่ผ่านมา
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. ❤❤❤
I’ve actually started doing something extremely similar to this myself about 8 weeks ago and the difference in my chest growth has been significant. I was in the same boat as you Jeremy chest always seemed lacking compared to rest of my upper body no matter how I trained it. Going for that deep stretch has been game changing.
The explanation about the sternum angle is very useful. I've always struggled to target my upper chest with incline bench, but maybe experimenting with a higher angle for my deeper sternum makes sense. Thanks Jeremy 👍.
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!
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!
Hey im making a playlist for my gym knowledge and information and i wanna thank you for inspiring to make me do so. You have really helped me start bettering myself physically and i know many of your videos are going to be on it
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.
This channel is a free jackpot for gym beginners, much love Jeremy
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
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
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
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
You were ego lifting, which was leading you to bad form, that's why your triceps were taking over for the chest and your chest was not growing. I bet you got a lot of triceps growth during that time.
The moment you put ego a side and you dropped the weight you allowed your body to maintain proper form and focus the chest properly. Good on you for realizing and making the change.
@@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
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.
I always enjoy how informative these videos are 💪🏼
Generally you make very nice informative videos that I love, but this one in specific is just AMAZINGLY beneficial. Thank you
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 😂
Your videos are always to the point, super informative and i get your humor! Always looking forward to learning more from you! Great work!
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.
This revelation is a breakthrough for me. Flat chest angle for me. Looking forward to putting in the work. Subscribed.
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 explanation. I love how vulnerable it is.
INCLINE PUSHUPS AT THE END OF YOUR CHEST WORKOUT UNTIL FAILURE IS GOATED BRO!!!
This is by far the most helpful and informative Chest Exercise video on TH-cam. Thank you Jeremy.
I do 9 exercises when I am sad and 3 when I am normal
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!
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!
Wait, is that Brendon from Goal Guys?? 2:53
Ive gotten so much value out of your videos over the years ive been subscribed to you. Jeremy, youre the best!!!!
Thank you for the clear explanations and the workout plan, it seems like exactly what I was looking for!
The 3d animations on your videos are amazing! Congratulations to everyone involved on the editing
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
The breakdown of how to properly do each of the movements is so helpful, thank you!
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😁😁
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.
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.
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.
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…
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!
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.
Flat angle right here! Thanks for the info💪
I love these two exercises and do them almost every week.
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.
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
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
Yeah and the inclined bench demonstrated in this video still didn't go deep enough on the stretch.
👈 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
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.
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 is really high quality advise, great job Jeremy. Getting more personalized advise which is good and some crazy radically off theory is really seldom. Thank you!
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.
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!
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 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.
6:47 🤨 No Diddy
Ayo
Pause! @@winkywrite35.89
Nice work on the graphics, they really add the explanations
bro please make a video on "how to thicken neck"
hi, I have a question. Should I have two workout plans and do rotate with them ( first week I do plan A second I do plan B and then again plan A) or stick to one workout plan?
sorry for my english and asking a question out topic of this video.
have a nice day
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?
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 !
7:40 I don't know if it's great for your joints
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
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.
Can actually see your chest finally coming out. Glad for you :) greetings.
Steep
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.
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.
I’ve never felt my chest like this before including these exercises in my workout. Thanks, Jeremy!!!
STRACH MARKS BECAUSE OF ANABOLICS😂
i realised this jusyt last week and now you post about it! THANK YOU!!!!!
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" 😂
Excellent video. Super informative and to the point. So much truth told.
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...
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. 🙏
First comment bruh like it
Man, Iv’e been looking for a video like this all night and you just drop that bomb! Wow! Thank you so much! Didn’t know I had a flat sternum either
So much better than the over hyped cocky Jeff Cavalrier. Add weighted Dips though.
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!!
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
😂😂😂
Dope! I'm gonna try the 6 week plan. Cant afford any plans, even though i want to! Thanks for the free plan!
Great info, I've definitely get more chest activation on a slight incline. I honestly used to write u off as a smaller guy but actually I can tell you have been making some great muscle gains in the past couple of years. Keep it up , bro!!
Much love brother. This is exactly what I needed 🙏
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.
As a fellow Filipino, this helps a lot! Thank you 🫡
Jeff nip changed the game for me teaching thats its all about doing exercises that keep you under tension
Thank you for all of your research and education. I appreciate it. Half-Pinoy too and I feel your pain on chest development. I will implement these two exercises in my routine.
boosted the pec deck to 1/2 reps today - awesome stretch - I feel the DOMS coming!
Since the video came out i implemented your tips. And holy moly. It works, hadnt such pump and soreness for a long time. I like to add deficit push ups at the end till failure. Awesome video Jeremy
Legend thanks for this. I have started using these 2 techniques as well for a while now and could feel my mind muscle connection a lot more . Also, my chest did grow a lot more than the last 6 years.
damn... that's so true. slight incline bench dumbells always gave me a sore chest, as opposed to heavy bar presses
Thank you for this video. Only have been lifting for 2 years but last 2 months I’ve dropped the weight and focused on form (because of your videos). Last couple weeks I’ve been trying to get back to the weight I was lifting and ignoring it. This video was a great reminder to focus on form and be patient!!
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. ❤❤❤
I’ve actually started doing something extremely similar to this myself about 8 weeks ago and the difference in my chest growth has been significant. I was in the same boat as you Jeremy chest always seemed lacking compared to rest of my upper body no matter how I trained it. Going for that deep stretch has been game changing.
Man that chest transformation 👏🙌🙏
best training content I've ever seen
Thank you for this. Never thought about the angle of my chest. I’m just like you. I have chest day today, giving this a try !
The explanation about the sternum angle is very useful. I've always struggled to target my upper chest with incline bench, but maybe experimenting with a higher angle for my deeper sternum makes sense. Thanks Jeremy 👍.
Once again, Mike Mentzers ideal routine is a step ahead. Good tip on making a cable pec deck
Best content out there. Thank you man!
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!
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!
Hey im making a playlist for my gym knowledge and information and i wanna thank you for inspiring to make me do so. You have really helped me start bettering myself physically and i know many of your videos are going to be on it